Masters BODYBUiLDinG - bevnut Bev Solutions Time Bikini Figure PRO no nOnSEnSE A 2014 Beverly...

1st Time

BikiniFigure

PRO

no nOnSEnSEVolume 19#4A 2014 Beverly International Publication

BULkUP

MastersBODYBUiLDinG20 Pounds of

MUSCLE!

2 Beverly International 1-800-781-3475

BEVERLY INTERNATIONAL NO NONSENSE

3 DAvE UhlmANNEVER GIVE UP, NEVER GIVE IN “I made a pact with myself to get down to a low bodyfat for my 40th birthday. By the end of June I had gotten close to the 7% mark. I was able to eat WAY more food, have more energy, and even put on some muscle getting ready for the shows.”

9 NIcOlE PhINNEyFROM 10Th PLAcE FIGURE TO 1ST – hERE’S hOw I DID IT!“The journey to the stage brought new lessons with each prep and new difficulties to overcome. Each time I stepped on stage I was a better version of me both for myself and my family.”

14 JErEmy GOlDIzENBULk UP BLUES“At the end of my first bodybuilding season I decided that bigger was better. I got off to a fast start gaining 20 rebound pounds the first 3 days post contest. Then I got the “dream bulk” thing going with the mindset of “eat big, get big”.

18 SANDy rIEDINGErBEVERLY BEATBeverly talk with a personal touch.

22 KAthryN FAUvErI DID IT! SO cAN YOU! MY JOURNEY TO BEcOMING A BIkINI AThLETE“I hope that my story inspires you to go after your goals. My nutrition and supplement plans are a great place to start if you want to make a change in your body and healthy lifestyle.”

26 AArON WhIttEN FOUR YEARS, 20 POUNDS OF MUScLE“In my opinion an average of five pounds of muscle gained yearly for the average lifter is a best case scenario. The genetically gifted or chemically enhanced might scoff at these numbers but I am truly pleased. I highly recommend employing this tactic to anyone inter-ested in gaining lean mass with minimal investment.”

On the cOver: Dave Uhlman, photo by Gustavo Alfaro PhOtOs by: Gustavo Alfaro, Rick Lohre, Dan Ray, JC Norton,MuscleheadGraphics.comLayOut by: 360 Designs

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By: Dave Uhlman, 2014 KY State Overall Bodybuilding Champion

My fitness journey has had a lot of ups and downs. Some amazing moments and some I’d like to forget. When I started training 25+ years ago I was a short chubby kid who was very self-conscious. I got into training to change the way I looked and improve my confidence. Life was good for the first 15 years. I made continual progress gaining nearly 60lbs of muscle over that time span. As I progressed, training and eating came to rule pretty much every minute of the day. I had some contest success with several class wins including the 2002 Mr. Ohio super heavyweight class. However, I was the big muscular guy who lacked that really dialed-in look needed to win the overall. I’d train like an animal and eat the same way. Prep was always tough for me because I couldn’t wait for it to be over so I could get back to heavy training and eating. No regrets though. Well that’s not 100% true. The old saying “If I knew then, what I know now…”, definitely comes into play. I ultimately paid the price for always training heavy no matter what my body was telling me.

Over the next 10 years I had 5 rotator cuff tears (some I tore twice), a re-attached bicep tendon, a partial pec tear, herniated disc, and many other minor injuries. I lost 30lbs of muscle. I suffered mentally as well with bouts of depression, sadness, and a loss of hope. My worst moments came after a surgeon told me to “find another sport” and recommended that I never train again. But I never gave up.

In January, 2013 I made a pact with myself to get down to a low bodyfat for my 40th birthday. By the end of June I had got-ten close to the 7% mark. Thoughts of competing started to re-surface but I wasn’t sure if my body could do it again. I stayed at 7% or below for almost a year and in April, 2014 I pulled the contest trigger and committed 100%. I knew I wouldn’t have the same amount of mass as in the past, but my goal was to surpass my previous best condition by 10x's. I also was de-

Nevergive iN

Never Give up

termined to enjoy the entire contest prep process (including all the ups and the downs) as it could be my last time on stage. I hooked up with friend and fellow prep coach, Jason Theobald of Scooby Prep, to make sure I got to the stage in my best condition ever. Here’s my final 15-week prep schedule. Remember, I was starting at 7% bodyfat and was already within striking distance.

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Dave UhlmaN aT a GlaNCE

Age: 41 Occupation: Owner of Elite Personal Training and Contest PrepFamily: Married to my beautiful wife, Susan for 7 years and two amazing boys, Braylon – 5 yr old and Aston – 1 yr oldCurrent Residence: Union, KYYears training (total): 26 Height: 5’11”; Weight: 212 (Contest)Favorite Bodybuilding Meal: There are quite a few! Jasmine rice, corn, organic rice cakes, grilled chicken, and Walden Farm’s Spicy BBQ. Mix it all up and enjoy!Favorite supplements: For my last contest I used Beverly’s Muscle Synergy, Fit Tabs, Glutamine Select, Multiple Enzyme, Energy Reserve, and UMP. All of these were used to give me added energy, help ensure no muscle loss, increase absorp-tion of foods, and as far as the UMP- it gives me a great treat when my sweet tooth is calling!What would you recommend to someone who has never used Beverly supplements before? Definitely UMP because it tastes killer. If you are trying to gain muscle then Ultra 40 and Mass Aminos, and Muscle Synergy for a great pump during training.Music: I listen to either Techno music while training or very relaxing and chill music when driving. Usually Pandora is on and gives great mixes for either.Hobby or interests outside bodybuilding: I love to hang out with my wife and kids. It might not sound exciting but just being with them and having family time is the best. I also do an out of state fishing trip each year, usually in Florida. I love relaxing and being on the ocean! Words to live by: Never give up. Never give in. You are never too old or beat up to reach your ultimate goals. Believe in yourself, have faith, Bust Your Butt and anything is possible!

DietEach week I’d follow my base diet (see below) for 5 days. I had a LOW DAY (usually on Sunday when I didn’t train) where I ate the same foods as the base diet, but cut the carb portions in half. I also had a refeed day. It was similar to my base diet but calories were raised to between 4300-4700, the carb portions were increased, and until 4 weeks out I could substitute some foods I really liked at a couple meals. For example, I had cereal post training as my carb source, a Chipotle burrito for another of my meals, and made Ezekiel pizzas with low sugar sauce, fat free cheese, pineapple, and mushrooms. I loved my refeed days!!

Here is an example of my base diet. I used a food scale to measure each portion so that we could make minor tweaks weekly, or sometimes even daily.

Upon Awakening: 2 scoops of Glutamine Select, 2 En-ergy Reserve, and a fat burner

30-35 min of fasted low intensity cardio each morning on a recumbent bike

Meal 1: 370 grams liquid egg whites, 3 pieces Ezekiel bread, 180 grams of blueberries, 1 organic brown rice cake, 5 grams natural peanut butter, Walden Farms ma-ple syrup, 4 Fit Tabs

Meal 2: 82 grams UMP, 1 organic brown rice cake, 5 grams natural peanut butter

Meal 3: (pre workout) 220 grams grilled chicken, 220 grams jasmine rice, 80 grams sweet corn, 2 organic brown rice cakes, Walden Farms spicy BBQ sauce,

Pre workout supplements: 12-14 Muscle Synergy tab-lets, 2 Energy Reserve, 1 fat burner

During workout: 2 scoops Glutamine Select, beta ala-nine, citrulline malate, creatine (note: Beverly Creatine Select, Up-Lift, and Fast Up provide effective doses of beta alanine, citrulline malate, and creatine.)

Meal 4: (post workout) 90 grams cream of rice, 5 or-ganic brown rice cakes, Walden Farms caramel sauce, 82 grams UMP

Meal 5: 82 grams UMP, 7 grams natural peanut butter

Meal 6: 210 grams grilled chicken, 1 can green beans

Snacks: Sugar-free Jello and more green beans if hungry which was every night

Training schedule

I trained 6 days a week for the shows. Usually Sundays were my off day. Since I had several surgeries and physical limitations I incor-porated more moderate weight for my workouts. I kept intensity high and rest times to a minimum. I’m a huge believer in slowing the movement down and feeling the muscle. I used a lot of pause techniques, drop sets, and almost always did super sets. Again more volume and time under tension was key for my physique and bringing out detail in the muscle.


Monday & Thursday: Chest, biceps, Abs

Superset Group 1:Incline DB Press: 15,12,10,8,8Standing DB Curls: 15,12,10,8,8Flat Bench Crunches: 5 x 25

Superset Group 2:Cable Crossovers: 15,12,12,12,12 with a 10 second hold at end of each setCable Curls: 15,12,12,12,12Floor Planks: 45 seconds for 5 sets

Superset Group 3:Hammer Strength Incline Press: 15,12,10,10Hammer DB Curls seated: 15,12,10,10Roman Chair Knee Ups: 4 x 20

Superset Group 4:Incline DB Flyes: 15,12,10,10Preacher Bench Single Arm Curls: 12,10,8,8Pushups: 4 x 20 (hold at bottom for 10 sec on each set)

Tuesday & friday: Legs, Calves

Superset Group 1:Leg Curls: 20,15,12,10,10Standing Calf Raise: 25,20,15,15,15 (stretch and squeeze between each set!)

Superset Group 2:Leg Extensions: 20,15,12,10,10Seated Calf Raise: 20,15,12,12,12 (stretch and squeeze between each set!)Step Ups: 15 each leg with Dumbbells

Superset Group 3:Squats: 20,15,12,10,8Wall Sits: 45 seconds after each set of squats

Superset Group 4:Leg Press: 15,12,12,12,12Step Lunges: 5 sets of 20 each leg with 20-30lb Dumbbells

here is a sample of the type of trainingprogram i used most of the time.



Wednesday & Saturday: back, Shoulders,Triceps, Traps

Superset Group 1:Pulldowns to front: 15,12,12,12,12Cable Straight Bar Pushdowns: 20,15,12,12,12Standing Side Lateral Raise: 20,15,12,10,10

Superset Group 2:Barbell Deadlifts: 12,10,10,10,10Lying DB Skull Crushers: 15,12,12,12,12Seated Shoulder Press: 15,12,10,10,10

Superset Group 3:Single Arm Row: 15,12,12,12,12Dumbbell Kickbacks: 15,12,12,12,12Single Side Lateral Raise: 5 sets of 12

Superset Group 4:Cable Rear Delt High Row: 20,15,15,15Under Grip Pulldowns: 15,12,12,12Palms Facing Seated Dumbbell Shoulder Press: 12,10,10,10

Superset Group 5:V-bar Tricep Pushdowns: 20,15,15,15Front Dumbbell Shoulder Raise: 4 sets of 12Underhand Single Cable Tricep Pushdowns: 15,15,15,15

Cardio: In addition to my morning low intensity cardio, I also included two 15 minute High Intensity cardio sessions each week. I used the elliptical for my HIIT sessions.

Posing: I practiced my posing quite a bit. I think having muscle control is important and knowing what poses are your best and how to hit them properly is key. My back poses were some of my best, so I really keyed on glutes and hams, not just my back in these poses.

One Week Out - a major Setback

As if training around major injuries wasn’t hard enough, I suffered a huge blow a week out from the 2014 KY State. I had a routine massage to help with recovery and keep my muscles loose, as I had done for the previous 12 years, and something bad happened. Several capillaries burst and my left pec swelled 5 times its size. Within 2 days bruising cov-ered one quarter of my left pec and left side. 15 weeks of contest prep, not to mention 9 years waiting to get back on the stage, were in jeopardy. At 3 days out I decided to do the show regardless of all the bruising and inflammation. Well it all worked out and I won 3 classes (Masters 40+, KY Open heavyweight, KY State heavyweight) and the Overall KY State for 2014.

Closing Thoughts

This prep was my favorite to date. Mentally I was engaged from the first minute of prep all the way through the final posedown of my show. It really helped that I had taken those 6 months back in 2013 to get down to 7% bodyfat and kept it there for a year. So when I started prep late April this year I was in a great spot to start. I was able to eat WAY more food, have more en-ergy, and even put on some muscle getting ready for the shows. I believe if you are smart during the off season and keep bodyfat levels down then prep is more enjoyable and you have a better chance to get that super lean look without killing yourself.

In closing, I want to key on one major point. And that is you can never give up on yourself or your dreams. No matter what obstacles come into your path you have to push on and not give up. I try to teach this to my clients and prep athletes. This last contest prep has taught me a lot about myself. I am stronger than I have ever been. Not physically by any means but mentally, spiritually, and emotionally. This sport can bring you so many wonderful things all you have to do is believe and Never Give Up. Never Give In!


Sandy digs deeper with Dave, one of our Beverly “longtimers”1. When did you first meet up with Beverly In-ternational? What brought you into the Beverly cult?I first discovered Beverly International in 1994. I knew I needed some help with supplements for my first contest so I asked around to see what others recommended. A lot of people were using Beverly so I gave it a shot. I used several Beverly products for that show and have been hooked ever since. I continued to put on muscle through the diet even though I was still learning the nutri-tion part of contest prep.

2. What changes have you seen through the years that you can contribute to using Beverly Inter-national?The biggest change is gaining muscle. When I decided many years ago to use Beverly supple-ments I made a choice to go all in. Not just take the supplements here and there with no plan. I used them in the amounts and consistency needed to make huge changes. And it worked. Between 1994 and 1998 my contest weight rose from 175lbs to 218lbs while I was way leaner on stage. The biggest addition was the Beverly supplements during that period.

3. What is your favorite product? It is tough to pick just one so I’m going to pick two. The combination of Ultra 40 and Mass ami-nos were a mainstay throughout my muscle gain-ing years. I took upwards of 40 of each a day, 5-6 with every meal. While bartending for many years I always had 2 small cups by my register. One contained Mass Aminos and the other, Ultra 40. I would take a few of each every hour that I worked. That along with my Beverly shakes en-sured I always had killer nutrition all night long. I can’t tell you how many times people asked what kind of pills were in those cups!

4. Do you have a favorite protein recipe? First, there are literally hundreds of killer recipes using UMP out there. I’ve never seen a protein used in so many ways to make tasty meal re-placements. With that being said here’s one that’s quick and easy but tastes great!

mass Building WorkoutsDave states that he is training lighter now with more volume (more exercises, more sets, and more reps) than in the days when he was adding pounds of muscle to his frame. Many of you may be inter-ested in the kinds of programs he used when adding nearly 60lbs of muscle to his frame. His starting bodyweight was 175lbs and he built it up to a relatively lean 235lbs over his first 15 years of training. Throughout his building phases his favorite supplements were (and still are) Mass Aminos, Ultra 40, and Muscle Synergy. Here are two mass building workouts you can try. One is for an advanced novice bodybuilder (6 months or more of training), the other for the inter-mediate who has been training regularly for at least one year.

Advanced Novice Mass building WorkoutMonday & Thursday: Chest, Back, ShouldersStart with 2-3 sets of Sit-Ups or another abdominal exercise. 15-20 reps should be fine. The idea is to get some ab work in and start the blood flowing.

Exercise Sets Reps

Bench Press 6 15, 12, 10, 8, 6, 5

Bent Row 6 15, 12, 10, 8, 6, 5

Standing Presses 5 12, 10, 8, 6, 5

Calf Raises 5 15, 12, 10, 8, 6

Tuesday & Friday: Legs, Biceps, TricepsStart with Leg Raises or another abdominal exercise.

Exercise Sets Reps

Squat 6 15, 12, 10, 8, 6, 5

Straight Leg Deadlift 4 12, 10, 8, 6

Barbell Curl 5 12, 10, 8, 6, 5

Close Grip Bench 5 12, 10, 8, 6, 5

Set/Rep StrategyYou’ll be using a Pyramid Set/Rep scheme. That means you’ll add weight each set while reducing the reps. Here’s an example of how you might incorporate the 6 sets / 15-5 reps for the Bench Press:

Set # Weight Reps

1 95 15

2 135 12

3 165 10

4 185 8

5 200 6

6 210 5

When you can get all 5 reps on your final set in good form add weight to sets #3-6 on your next workout. If your workout calls for 5 sets of 12-5 reps, you’ll use the same procedure but your 1st set will be 12 reps instead of 15.



Quick, Easy UMP Goodness.• 2 scoops chocolate UMP• 2 tbsp shaved coconut• 2 tbsp slivered almonds• 1 tbsp coconut oil• ½ cup steel cut oats

5. How do you feel Beverly International compares to other compa-nies in the industry? Beverly is much more accessible to their customers than other compa-nies in the industry. They have always been grounded and approach-able no matter how successful they’ve become. They use the best ingre-dients to formulate their products. They don’t go the cheap route that so many other companies use.

I just want to say that I would not have built the physique I have with-out the help of BI supplements. I truly feel they have made a definitive difference in my quest for gaining lean mass and losing fat all these years. I also want to thank Roger and Sandy for all they have done for me over the years and truly am blessed to have had a relationship with them all these years!

6. What is something that sticks out in your memory about your as-sociation with BI? What I remember most is Roger and Sandy’s willingness to help. For many years Roger helped me with my contest prep and he would always take time to regularly meet with me for updates and posing. He always cared how I progressed and put forth a lot of his time to help me. I learned a lot about nutrition during those sessions which I carry on to this day. I don’t know of many large business owners who would sacrifice their time like that. He always would and I’m still grateful for it.

7. Tell us a little more about yourself. What things are really important to you?First and foremost my faith and family are at the top. I’m blessed with an awesome wife, two beautiful sons, and a great family that has always backed me and my dreams. Second, my business and helping others is very important to me. I’m lucky to have a job that I can help people not only achieve their best but in some cases over-come huge lifelong battles. To be part of a journey with people who are changing their lives to be more healthy and happy is awesome.

I have had my training and nutrition business, Elite Per-sonal Training and Contest Prep, for 17 years. I offer in person training to clients in the Greater Cincinnati area and also online nutrition and training programs for competitors and non-competitors from all over the U.S., Canada, and several other countries. I work with all types of people with many different goals.

Intermediate Mass building Workout

Monday & Thursday: Chest, Back, Shoulders

Exercise Sets Reps

Bench Press 6 15, 12, 10, 8, 6, 5

Incline DB Press 4 12, 10, 8, 6

Bent Row 6 15, 12, 10, 8, 6, 5

Front Lat Pulldown 4 12, 10, 8, 6

BB or DB Presses 5 12, 10, 8, 6, 5

Upright Row 3 10, 8, 6

Calf Raises 6 15, 12, 10, 8, 6, 5

Tuesday & Friday: Legs, Biceps, Triceps

Exercise Sets Reps

Squat 5 15, 12, 10, 8, 6, 5

Leg Press 5 12, 10, 8, 6, 5

Straight Leg Deadlift 5 12, 10, 8, 6, 5

Barbell Curl 5 12, 10, 8, 6, 5

DB Curl 3 10, 8, 6

Close Grip Bench 5 12, 10, 8, 6, 5

Tricep Pushdown 3 10, 8, 6

Mix all ingredients in a bowl with just enough water to make a paste. Put in the fridge or freezer to cool.


By: Nicole Phinney

My journey started on May 14, 2011, when my then husband turned off the car while the windshield wipers were still on, leaving them stuck in the middle. This action filled me with such fury that I literally exploded hours later with the birth of my second child via C-section, two weeks ahead of schedule. As with my first child, I had gestational diabetes. I had spent the last five months visiting doctors weekly, checking my sug-ars multiple times a day, eating on a strict nutrition plan, and giving myself insulin shots (something I had avoided with my first pregnancy). When all was said and done, I waddled into the hospital at 160lbs on my 4’11” frame and unfortunately, I did not give birth to a toddler.

Six weeks after my son arrived, I decided it was time to get my body back. I was going to do something insane; I was going to go to the gym. Nervously, I placed both of my children in the “child watch” center and I ventured into the gym wilderness. I immediately mapped out the “safe” areas which left me with the cardio machines and the group fitness classes. I tried many classes including Zumba, Aerobics, and Step. I wasn’t particu-larly enjoying myself in these classes nor was I very good (once the step instructor had to stop the entire class because I was so off-tempo)! I persisted and finally found a class that I actu-ally enjoyed and did not require any K-kick, jump over step or grapevine combos. The class taught basic weightlifting, and I gradually moved my way up from the 2lb dumbbells. Over time, I began to feel more comfortable and I took the next step. I ventured out of my “safe” zone and into the machine area.

I started going to the gym in July and by October I had ex-hausted my training knowledge base, but still craved more, so I hired the gym’s personal trainer. She suggested that I set a goal for myself, and I very naively decided to compete in a Bikini competition the following March. The more I trained, the more I fell in love with the sport and the harder I pushed. I started taking progress photos and they added fuel to my fire. Eight weeks before my competition, I decided to switch divisions and

to firstFrom 10th Place

Here’s How I Did It!

set my sights on competing in Figure and I made what has come to be one of my fitness journey’s greatest decisions; I hired Dave Liberman as my trainer.

Our short timeline meant Dave had to teach me a completely new way of looking at fitness and nutrition, and quickly. (Needless to say, it was a tough 8 weeks.) This is when Dave introduced me to the incredible Beverly International products. Combining my new meal plan, lifting style and Beverly products, I was able to achieve the leanness necessary for Figure in eight weeks.

Through the process of leaning down it became apparent that there had been some serious damage to my abdomen from my pregnancies beyond the normal abdominal separation. The leaner I became, the more pregnant I looked. If I laid on my side my ab-dominals would sort of slump over in a mushy mass. Many hours were spent sobbing in frustration. I was in the best shape of my life



Nicole PhiNNey aT a GlaNCE

Age: 29Occupation or Education: Director of Sales and Marketing, Total Nutrition Shop, Sheffield Village, OHFamily: Fiance, Daughter, 6; Son, 3Current Residence: Cleveland, OHYears Training: 3Height: 4’11” Weight: 128lb (Off Season), 117lb (Contest)Favorite Bodybuilding or Fitness Meal: Flank Steak, Sweet Potato, Grilled Asparagus with SaladFavorite Supplements: Glutamine Select and Muscularity!! They were integral to maintaining my muscle mass while leaning down. The pharmaceutical grade quality ensures great results.What would you recommend to someone who has never used Beverly supplements before? Hands down I would recommend they start with UMP! It tastes delicious and is second to none with regards to nutritional benefits. In my CD player: Rob Bailey and the Hustle StandardHobby or interests outside of bodybuilding: Baking (watch out for my chocolate chip cookies!!)Words to Live By: "The gratification comes in the doing, not in the results." - James Dean“People will forget what you said, they will forget what you did, but they will never forget how you made them feel.”- Maya Angelou

but there I was looking 3 months pregnant and about to step on stage! I consulted with a surgeon and discovered that regardless of how many abdominal exercises I did, the damage could only be repaired surgically. He actu-ally said that he had never seen a patient with this much damage but who could also flex their abdominals into a six pack.

Despite the abdominal difficulties, I had committed to a goal and was going to follow through. My daugh-ter, who was 3 at the time, had grown to recognize my change in lifestyle. I wanted her to see her Mommy as a strong and dedicated woman. I hit the stage for the first time weighing 94lbs on March 23, 2012 and again one week later for the NPC Natural Ohio. I had followed Dave’s training, the nutrition schedule, and supplemen-tation with Beverly International precisely and came in looking in the best shape of my life!

I finished 10th out of 12 girls. I stepped off stage af-ter being in the last call-out, destroyed a chocolate chip cookie (or a dozen) and cried. What made it worse was that I still had to go back on stage for the night show. (Bodybuilding competitions are broken into two parts, the morning prejudging and the evening awards show.) I could have left, but I couldn’t let myself not finish. I took the afternoon to lament in self-pity. I pulled myself together and went back to the evening show with the at-titude that it was time to celebrate my accomplishment of stepping on stage in the best condition of my life!

Two days after competing in the NPC Natural Ohio, I was rolled into the operating room for an abdomi-nal-plasty. As it turns out, my abdomen had not only separated medially, but also horizontally. Originally, we thought that I had a hernia, but it was discovered that the abdominals surrounding my belly button had complete-ly torn apart as well. The surgeon had to stitch my ab-dominal wall back together twice during surgery. It had been almost a year exactly; I was once again wrapped in an abdominal support band just as I had been after my C-section. Right then and there I committed to stepping on stage again, but only after I had appropriately healed and trained for a significant length of time.

Dave had designed an off-season bulk nutrition, supple-mentation and training program for me. I stepped back into my iron cathedral in May 2012 to implement his plan. My training split was 6 days a week, training a different muscle group each day and my lagging muscle group twice. Here’s a sample of my workout program. I’m sure that any female who is trying to develop more muscle mass will benefit from it.


training schedule QUADS*Leg Extension: Warm upSuperset Wide Stance Leg Press / Hack Squat: 5 sets 12 reps eachLeg Extension: 5 sets 12 reps Walking Lunges: 4 sets 15 reps

CHESTIncline Dumbbell Press: 5 sets 12-10-8-8-8 repsIncline Flyes: 5 sets 10-12 repsBarbell Bench Press: 5 sets 10-8-6-6-6 repsCable Crossovers: 5 sets 12 reps

BACKLat Pulldowns: 5 sets 12-10-8-8-8 repsBent Over Barbell Rows: 5 sets 12-10-8-8-8 repsSeated Cable Rows: 5 sets 10-12 repsDeadlifts: 5 sets 10-8-6-6-6 reps

SHOULDERSStanding Barbell Presses: 5 sets 10-8-6-6-6 repsLateral Raises: 5 sets 10-12 repsRear Delt Raises: 5 sets 10-12 repsShrugs: 5 sets 12 reps

LEGS (Workout #2)*Leg Extension: 5 sets 12 repsSquat: 5 sets 12-10-8-8-8 repsSuperset Leg Curl & Stiff Leg Deadlifts: 5 sets 10-12 reps each

ARMSBarbell Curl: 4 sets 12-10-8-8 repsSkull Crushers: 4 sets 12-10-8-8 repsPreacher (or Machine) Curls: 3 sets 10-12 repsSeated 1-DB Triceps Extension: 3 sets 12 repsAlternate DB Curls: 3 sets 12-10-8 repsTriceps Pushdowns: 3 sets 12-10-8 reps

*Work abs and calves on your leg days. Pick two exercises for abs and two for calves. Perform 3 sets of 25 reps on each exercise.

It is very important that you track your workouts when trying to add muscle mass. Start a little lighter than you think you should. Work on perfecting your form. Once you get the form down it’s time to start building muscle. In order to build muscle you’ll need to gradually increase the amount of weight you are able to use. Add weight to the exercise whenever you are able to perform all your sets for the prescribed reps in good form. For example on the Incline Dumbbell Press you might be using 25x12, 30x10, and 35 for 3 sets of 8. At first, you might not be able to get 8 reps on each of the last 3 sets. But, keep working and when you successfully get 8 reps on each of those sets in good form, increase the weights the next time you do that exercise.

Nutrition and supplement PlanIn order to successfully build the muscle necessary for Figure, I had to put on some bodyweight. Here is a sample nutrition plan from the Beverly website (www.BeverlyInternational.com) for a female who is trying to add muscle mass.

Meal #1 (choose 1 of the following)Option A: 3 egg whites, 1 whole egg omelet with 1 or 2 ounces cheese; 1 slice whole-grain toast with almond butter.Option B: 2 whole eggs, 5 ounces lean beef or 1/2 cup cottage cheese; 1/2 cup oatmeal

Meal #2Protein Drink: 2 scoops Ultimate Muscle Protein; 1 tbsp healthy fat source (olive oil, flax oil, almond but-ter) or heavy cream. – Optional: 1 serving low carb fruit.

Meal #36oz ground turkey; 2/3 cup cooked brown rice (or other complex carbohydrate source). Optional: 1 or 2 servings of low carb fruit or veg-etables.

Meal #41 can tuna or 4oz chicken breast, 1/2 cup cottage cheese; 1/2 cup pineapple (unsweetened) or 1/2 can-taloupeOption B: Protein Drink with two scoops Ultimate Muscle Protein; 1 tablespoon healthy fat source (olive oil, flax oil, almond butter or heavy cream).

Meal #56oz beef, chicken, turkey or fish; 6oz baked potato or sweet potato; 1-2 cups vegetables or salad.

Meal #6 (Optional)Protein pudding – mix one or two scoops Ultimate Muscle Protein in a bowl with just enough water to make a pudding texture. Add one tablespoon of almond butter, walnuts, or heavy cream.

Dessert Saturday and Open Diet Sunday:On Saturdays I had a dessert with meal #5 and skipped Meal #6. Sundays were my “open diet days”. I tried to keep portions within reason, but was al-lowed to eat whatever foods I wanted.



Muscle Building supplement PlanFit Tabs: 2 tablets with meals #1 and #5Ultimate Muscle Protein: As noted in nutrition planMass Aminos: 3 tablets with each mealUltra 40: 3 tablets with each mealOptional: Creatine Select & Muscle Synergy

While most of your off-season weight gain is muscle, you may gain a little fat in your quest to add size. This fat had to hit the road for me to step on stage and we began my prep for the Spring of 2013 in early October. The plan was for an incredibly slow-paced lean-down in order to preserve as much muscle as possible. We adjusted my off-season nutrition plan in steps, so it was a very manageable progression. My in-season plan has turned out to be incredibly similar to my off season plan.

contest Prep Nutrition scheduleMeal #16 egg whites; 40g oatmeal

Meal #24oz lean ground turkey; 3.5oz sweet potato

Meal #16 egg whites; 40g oat-meal

Meal #24oz lean ground turkey; 3.5oz sweet potato

Meal #38oz chicken breast; 1/3 cup cooked brown rice; 170g asparagus, salad

Meal #44oz chicken breast; salad

Meal #56 egg whites

Pre-contest Beverly supplementsOnce again, the cornerstone to my contest prep was the use of multiple Beverly International supplements. I researched the en-tire line and with the recommendations from my coach, we incor-porated the following into my supplement schedule:

7-Keto MuscLean: 3 capsules twice dailyLean Out: 2 capsules with each meal Density: 3 tablets with each mealMuscularity: 2 capsules with each mealGlutamine Select: Before and during training, between meals whenever I started getting hungry

It is with complete honesty and sincerity that I say these prod-ucts absolutely helped me to lean down AND preserve my muscle mass. As an added bonus, the Glutamine Select also helped curb any bouts of hunger I encountered between meals. I followed the recommended guidelines for dosages of each product and stacked them with my meals and training sessions.

cardioAs a result of my nutrition schedule and the use of the Beverly International products, my cardio schedule was adjusted in man-ageable stages. At the height of my season I was doing fasted cardio 6 days a week for 35 minutes on the elliptical at a comfort-able pace. While I had to say goodbye to my beloved “Dessert Saturdays” and “Open Diet Day Sundays” earlier than the com-mon 12 week prep, I will forever allow more prep in this slow and steady fashion.



Meal #56 egg whites


Back on stageI stepped back on stage on March 30, 2013, exactly one year later and 5lbs heavier. I competed at the NPC Natural Eastern and placed a very close first runner up in Open Figure Class A! I was elated. The feedback I received was that I came in too “hard” and needed to soften up a bit. The following week before the NPC Natural Ohio Dave adjusted my peak week cycle daily. I stepped back on stage April 6th, fuller and slightly softer and won Open Figure Class A! One year ago I had been sobbing in the back of the car binging on cookies over being in last call outs. This year I was sobbing in happiness over winning! My dream has literally become a reality. This season has been filled with such incredible positivity. The beautiful sentiments that have been expressed to me from family, friends and even com-plete strangers have exemplified even more how beautifully a blessed life can be. These kind words fuel me, they inspire me, and they lift me up when I’m struggling.

The following summer I began working with IFBB Pro Mike Ely. After another year of intense training and adherence to my nutritional plan I stepped on stage at the 2014 NPC Junior USA’s and won Open Figure A! I missed my IFBB Pro Card in the Over-all by one place! Two weeks later we tried again at the NPC Junior National’s where I placed second in Open Figure A! For the IFBB North American Championships, we made the necessary tweaks to bring my best package to date! All of our time and efforts had paid off; I placed first in my class and earned my IFBB Pro Card. This has been an incred-ible journey and I truly would have never thought I would be where I am today.

Nicole’s contest Prep tip: Organization! Schedule and chart everything, it makes your day less stressful knowing you are pre-pared and have appropriated the proper amount of time for all of your tasks. And most importantly, listen to one person. It is easy to be overwhelmed in this industry by a myriad of different training and nutrition styles. Follow your coach’s plan; you hired them for a reason!



Meal #56 egg whites

contact information: www.nicolephinney.com



BLUESBulk Up

DietI start work late in the morning so I am able to prep my meals each day fresh. I also cook my last meal when I get home. But, everyone’s schedule is different, so find out what best fits your schedule. If you don’t have time each morning, prep your food a couple days in advance. If you hate leftovers, wake up a little earlier and prep it daily. I hate 3 day old chicken, so I avoid it.

I generally follow a flexible dieting plan, but I feel that term is taken too loosely so let’s start with a “typical day” of precontest dieting for me.

By: Jeremy Goldizen

At the end of my first bodybuilding season I decided that bigger was better. I got off to a fast start gaining 20 rebound pounds the first 3 days post contest. Then I got the “dream bulk” thing going with the mindset of “eat big, get big”. I worked out hard and ate and ate, but this experiment did not end well. Within 6 months I had gained 70 pounds. I wish I could say it was mostly muscle, but facing the facts honestly, I knew it was not. I’m a natural competitor and I should have known that I couldn’t possibly gain 10 pounds of muscle a month.

At my previous contest in April, 2013, I weighed in at 189. Now six months later I was starting contest prep again at 270lbs – definitely bigger, but not better. It was September and I was shooting for the Mr. Natural Ohio IFPA Pro Qualifier the following April – six months away. Could I undo the damage I had done? Besides starting my precontest prep too fat, I had a couple of other setbacks. First, the flu sidelined me for a couple of weeks, and then I suffered a bulged disc which prevented any leg workouts for a month or so. I stepped on stage at a shade under 200 and won the open heavyweight class. But, the overall (and pro card) were out of reach and I knew that I needed to get majorly ripped if I wanted to be at my best, and hopefully win that natural pro card. Below are my 2014 contest results on my road to pro. Read on to see what I did to achieve these successes.

My Road to Pro

August 23 - NGA Northeast Ohio Natural2nd open heavyweight

September 13 - NOBA Mr. Natural Ohio

Overall winner and IFPA pro card(I had finally reached the condition I needed to be in, ironically I weighed 188 (a pound less than the previous year; and 71 lbs lighter than at my heaviest one year prior).

September 20 - Natural Muscle Association-ClevelandOverall winner and NMA pro card


JEREMy GoLDIzEn aT a GlaNCE

Age: 28Occupation: Personal Trainer/Strength CoachResidence: Perry, OhioYears Training: Lifting since early 2000’s, training 2 years at Everybodies Gym in Chardon, OHHeight: 6’2”Weight: 188 (Contest)Favorite Bodybuilding Meal: UMP Protein brownie which I eat everydayFavorite Supplements: Incorporated Ultra 40 beef liver tablets into this year’s prep and wow what a difference in energy! They will be a staple in my supplement plan for years to come.

Meal 1: Egg white sandwich- 184g egg whites seasoned with chili powder & bacon seasoning; 2 slices P28 pro-tein bread; jalapenos and reduced sugar ketchup on top

• Supplements: 4 Ultra 40 tablets, 4 Mass Aminos, 1 Super Pak, 3 7-Keto, 2 Lean Out, 3 EFA Gold

Meal 2: UMP Protein Brownie (see the Recipes section of www.BeverlyInternational.com)

• Supplements: 4 Ultra 40 tablets, 4 Mass Ami-nos, 2 Lean Out, 1 Multiple Enzyme Complex, 2 scoops Muscle Synergy Powder

Meal 3: (Post-workout) – 2 scoops UMP; ½ cup oats; blueberries

• Supplements: 4 Ultra 40 tablets, 4 Mass Aminos, 2 Lean Out, 1 Multiple Enzyme Complex, 1 scoop Creatine Select, 1 scoop Glutamine Select

Meal 4: 184g egg whites; 6oz sweet potatoes with jala-peno mustard on top

• Supplements: 4 Ultra 40 tablets, 4 Mass Aminos, 3 7-Keto, 2 Lean Out

Meal 5: 6oz 96/4 ground beef; two whole eggs; 255g broccoli

• Supplements: 4 Ultra 40 tablets, 4 Mass Aminos, 1 Multiple Enzyme Complex

When I say I follow a flexible dieting plan, I really mean it. I’m acutely aware of the macronutrient numbers that I personally need to stay within daily; therefore I am able to incorporate some of the foods that I love throughout the course of the contest season. Here are some of my favorites: Halo Top ice cream (only 4 net carbs per serving), homemade pizza (usually on Friday), gnocchi bakes, Quest Bar cookies, microwave popcorn, and pancakes (usually every re-feed meal). It gets worse, Sour Cream & Onion Pringles, Cocoa Krispies, Fruity Pebbles, Oreos, Goldfish, and the list goes on. However, let me emphasize, this is not daily or even weekly, but if I felt like it … and my macros and supplements were on track, I ate it!

Flexible dieting isn’t for everyone. Most competitors have success with a regimented diet plan… I have tried that and it’s not for me. Here’s my best advice about flexible dieting. Create a regimented meal plan first, then slowly substitute some foods in and start playing with the numbers. I always have two goals… hit your mac-ros and hit your micros. I will say as I get closer to my

competition, I really “clean” things up to see how my body reacts to certain foods. When you’re very lean, something your body isn’t used to might have an impact physically on your appearance. Each night my girlfriend, who also competes, and I will sit down and plan our meals for the next day… she gets way more creative than me, my meals are actually considered boring to her.

Supplements A proper supplement plan is essential if you are going to try to add some flexibility to your diet. For example, Ultra 40 and Mass Ami-nos will ensure that your protein needs are being met. Glutamine Select and Lean Out will help regulate blood sugar and prevent your going into a Cocoa Krispies coma.

• Super Pak: With breakfast to make sure I fulfill all my micro-nutrient needs for the day.

• Lean Out/7-Keto MuscLean: I use these to help with burning that stubborn fat while dieting and aiding in keeping my energy levels up.

• Ultra 40: To help sustain adequate iron and energy levels and add more protein to my diet

• Mass Aminos: I use Mass tablets throughout the day to sup-port protein synthesis and support higher training volumes.

• Creatine Select/Glutamine Select: To aid recovery from my workouts so I am fresh and ready to go for the next one.

• Muscle Synergy: I used Muscle Synergy in this year’s prep and have noticed a huge difference in my pumps along with keeping my strength up as I get deeper into dieting.

• EFA Gold: 3-6 capsules daily to maintain good heart and metabolic health.

• Multiple Enzyme Complex: To aid in digestion of protein and other nutrients that I consume in my meals.



Training

Sunday – Deadlifts/Back/Legs/BicepsConventional Dead Lifts: 4x8ISO-Lateral Low Row: 4x8 each armClose Grip Lat Pulldowns: 4x10Dumbbell RDL’s: 4x10Hack Squat: 4x10Chest Supported Rows w/Prone Grip: 4x10Dumbbell Bicep Curls: 4x10

Monday – Chest/Shoulders/TricepsDumbbell Chest Press: 4x8Barbell Incline Press: 4x10Weighted Dips: 4x10Cable Flyes: 4x10Seated Dumbbell Lateral Raise: 4x10Overhead Rope Triceps Extension: 4x10

Tuesday – Off

Wednesday – LegsGlute Ham Raise: 6x8Superset with Leg Extension w/Bands: 6x8Barbell Back Squats: 4x845 Degree Back Extension: 4x8Leg Press: 6x6Seated Calves: 4x8

Thursday – Back/BicepsSeated Cable Rows w/Neutral Grip: 4x8, 2x6 One-Arm DB Rows: 4x8, 2x6 (each arm)Barbell Bent Over Rows: 4x8, 2x6 ½ Inch Band Pull Apart: 4x10Superset w/ Barbell Standing Bicep Curl: 4x8Alternating DB Cross Hammer Curl: 4x8

Friday – Chest/Shoulders/TricepsDumbbell Seated Military: 3x8, 3x6Dumbbell Incline Press: 4x8Dumbbell Seated Lateral Raise: 4x8Superset w/ EZ Bar Skull Crushers: 4x10Rope Triceps Extension: 4x8Seated Machine Shoulder Pressw/ 5 sec negative: 3x8

Saturday – Off


Cardio I did 3 days a week of High Intensity Interval Training (Sundays, Wednesdays and Fridays) six bouts of 10-15 seconds with a 45-60 second recovery or sometimes full recovery. My total time for cardio each session was just 7-9 minutes, that’s it. For the most part I used a spin bike, but every now and then I changed it up and used the Prowler. I did not do any formalized low-inten-sity steady state cardio, but I did walk my dog every night.

Presentation TipsMy best advice is practice, practice, practice, es-pecially 6 weeks out and closer. Focus primar-ily on the mandatory poses. I have seen a lot of competitors with great posing routines, but their pre-judging mandatories, where the judging is re-ally taking place, aren’t that great. I personally can’t understand why someone would practice hours on their routine, but not the mandatories. Cramping up on stage or not hitting each pose in the best way possible can really be a detriment to your placing. Everyone’s body is different; you need to practice to find which angles best bring out your features.

ConclusionIn closing, be sure to take notes on your prepa-ration and summarize each contest experience. Each year you compete, you’ll learn more and more about what works best for you. I am excit-ed to see what I will learn 1, 5, 10 years down the road. I have set lofty new goals for myself and I will achieve them. One of the biggest things I can take away from my prep to date is the need for consistency. Stay consistent with your train-ing and food regimen and things will fall into place. Take each day of prep into consideration and don’t look towards tomorrow or the NEXT show, just focus on today. This mentality helped me greatly during this past year. Sometimes I would look at the finish line mid prep and it would mess with me mentally. Once I was able to just forget about yesterday, focus on today, and prepare for tomorrow… things began to fall into place.



#1. VarietyA solution for everybody. With nearly 30 different products to choose from, Beverly can help you achieve every one of your physique and performance goals faster. Muscle size, shape, defini-tion, strength, power, stamina –the list goes on. Whether you’re a bodybuilder or a bikini competitor, a college athlete or a weekend warrior, a newbie or a seasoned pro, we’ve got a solution for everybody.

#2. FormulasNo-nonsense through & through. Like the latest fashions, trendy ingre-dients come and go. Only the time-tested ones that have been proven to work find their way into Beverly prod-ucts. This is part of our no-nonsense approach. Our R&D team carefully evaluates each ingredient prior to put-ting it into the finished product to en-sure that the quality remains high from batch to batch.

#3. HistoryAlmost half a century of it. We may have more history than any other sports nutrition company in the world.

Founded in California in 1967, Beverly has had almost half a century to figure out what works and what doesn’t, and prove itself with consumers.

Many people continue buying Beverly products year after year. They do so because it is an established brand that they can trust more than any other. Some of them have almost as much history with Beverly as we do!

LOvE mE SOmE BEvErLy!!!

BEAT With: Sandy riedinger

Fall Issue

#4. EducationWe tell you how to succeed. No mat-ter what the size of your purchase, when you buy a Beverly product, we provide you with all of the educational support that you require to get maximum results from it.

Our diet, training, and supplement pro-grams, as well as our recipes, have been fine-tuned to perfection over decades of field testing. Simply stated, they work. You get access to all of this valuable in-formation for free – no strings attached- via our e-newsletter, print magazine, on-line discussion forum, website and more.

#5. Our AdvisorsLive people, right here in the USA. You may have a tough time getting a hold of a live person when you call your cable or cellular phone service provider, but not when you call us. Within seconds, you’ll be speaking to an advisor operating out of Beverly’s Kentucky headquarters.

Our advisors are hired, trained, and managed solely by Beverly. Each one personally uses our products and has an emotional investment in your well-being. When you call, his or her primary objective is to help you get better results, not just take your order.

#6. ResultsAlmost a 100% response rate. When you consider reasons #1 through #5, above, it may come as no surprise to find out that the vast majority of our clients experience satisfying results while using Beverly products. The success rate is al-most 100%!

Spend a few moments browsing through our print magazine, Facebook page, or online discussion forum, and you’ll see plenty of happy people sharing their suc-cess stories. Results like these is the chief reason why Beverly is the first brand some of our clients have ever purchased multiple products from!

#7. InnovationBeverly is no stranger to innovation. Examples: Long before it was called “stacking”, we were pioneering the art of supplement combining. Few if any other companies are as knowledgeable about supplement dosing, training, or dieting. When it comes to preparation for physique competitions (“contest prep”), we’ve got that nailed down, too.

#8. HonestyAgain, no nonsense. We speak the truth and our actions are consistent with our words. We don’t make promises that we can’t live up to.

#9. Our GuaranteeInvestments, not purchases. For all of the reasons outlined above, buying a Beverly product isn’t just a purchase; it’s a safe and secure investment. Our sup-plements are backed by a 60-day, 100% money-back guarantee. This means that if the product you purchase doesn’t perform in a satisfying manner, simply return it and we’ll return your money without any hassle.

Beverly International has collected thousands of prime testimonials, good to great feedback, self-improvement photos, life changing events, and much more over the past 47 + years. To just make it easy to get the gist…or to just sum it up for you, I am

going to share the top 9 reasons why people love their Beverly.


yummy umP CrEPES!!Try this Yummy UMP Crepe recipe anytime day or night! You can also make a chocolate version. You’ll

find the recipe on our Facebook page (facebook.com/Bev-erlyInternational).

HuNT’S POwErHOuSE Gym Look at the supplement section of Brad Hunt’s Powerhouse Family Fitness Gym in Aurora, CO. Here he shares a little about

why he has done business with us for the past 15 years! "Here are 3 solid reasons why I continue to sell Beverly products in my gym."

1) Integrity. Their products and marketing aren’t just hype. What they say is in the product is actually in there and what they say it will do for you, it actually will do. NO gimmicks. NO false claims!!

2) Taste. If a protein supplement tastes TOO GOOD, usually you’ll find fillers, sugars and other ingredients that just aren’t good for you or conducive to positive results. Beverly powders defy logic –they taste amazing, they’re good for you, and they’re super effective!!

3) Results. If you commit to the Beverly International product line, you will get results!!

What impressed me the most about Beverly International as a company was the personal touch they offer to all of their clients. They really want to help and have your best interest in mind. They constantly take the time to educate others on their products. It’s a non-stop mission. For me, this has been something I have person-ally experienced for the past 15 years. I not only sell the line, but I use it myself. They take the time and energy to build relationships, not just consumers. Owning and operating a business comes with highs and lows. Beverly has stuck with me through both. Looking back through all the years… I can say that Beverly has surely ex-ceeded my expectations.

Brad Hunt, Powerhouse Gym, Aurora, CO

Ingredients: • ¾ cup of UMP Vanilla• ¼ cup oat flour• 2 tsp stevia• 2 eggs• ¼ tsp salt• 1 ½ tbsp olive oil• 1 tsp vanilla extract• 1 tsp cinnamon- optional• 1/8 cup water• 1 cup unsweetened almond milk• Blend all ingredients for 2-3 minutes• Place in refrigerator for 1 hour

Directions: Use pan or crepe maker• Heat pan to medium-low and spray pam or

olive oil • Spread thin layer of crepe mix onto pan• Set timer for 1 min, flip crepe and add 15

seconds• Remove from pan with thin spatula • Yields: 7-8 medium size crepes

Brad Hunt's Powerhouse Gym, Aurora CO



OH wHAT A DIffErENCE IT mAkES!!Greg Steiner writes… My journey started after a very poor showing at the 2013 Master Nationals. I told myself after that show I would be

back the next year better than ever.

I had used Beverly products before, but never on a regular basis. I started using UMP and Muscle Provider from day one of my come back. I got my weight up 16 pounds and when it was time to cut for the show I added 3 Ultra 40 and 3 Mass Aminos to each of my meals. (I gradually increased my intake and at the 16 week out mark from my first contest, I was up to 6 Ul-tra 40 and 6 Mass Aminos with each meal). I won the Masters over 50 and placed 2nd in the open heavy weight at the Kentucky Open. I was happy with my look but now it was time to get ready for the North America Champion-ships. I needed to be leaner but hold my size. That’s a tricky thing, but to place well you need to have that perfect balance. I kept my steady regimen of UMP, Mass and Ultra 40 however, I needed a bit more muscle protec-tion and fat loss support, so I added 7-Keto MuscLean and Lean Out to my supplement arsenal.

With the help of my trainer, Travis Wallis, and Beverly supplements I achieved my best look ever!!! I took third place in the Masters over 50 at the North America Championships. Goal Achieved! What a great journey! Thank you Beverly International for making it that much sweeter.

Most people hang it up after a 13 year contest layoff, but Marcus Hat-

ten made a strong comeback. His last contest was the Mr. Atlanta in 2001.This year while training for his comeback he was turned on to Beverly by his trainer, Thurman Campbell, who has been us-ing Beverly supplements for the past 20 years. (The Beverly Team loves Thur-man!) Marcus says he has seen tremen-dous results using Beverly products and looks forward to using them in his off sea-son training, as well as for contest prep. Here is a list of the supplements Marcus used for his Contest Comeback… Super Pak, Muscle Synergy, Lean Out, 7-Keto, Quadracarn and ZMA. The result? He took first place in Men’s Open BB at the Atlanta SNBF on 10/11/2014!!! His next goal … a natural Pro Card.

Greg Steiner

marcus Hatten

mArCuS HATTEN


STuCk IN HEr BODy?Before Rachel Nadolsky started to train seriously, she believed she was stuck with her current body.

She feared her genetics determined her outcome and hav-ing a saggy butt and fat thunder thighs was her destiny. One day she just decided to take control of her mind and body. By changing how she thought about herself, her Journey of Change began. She credits her change to Dave Uhlman!! (our feature spotlight in this issue!)

A little background:

Rachel is a 29 years old RN and Naval Officer, who has been training for 16 years. Her favorite supplement stack is Muscly Synergy, Lean Out, Mass Aminos, and 7-Keto MuscLean.

Her diet and cardio plan looks like this…

Meal Plan

Meal 1: 4 egg whites, 1/4 cup oats or 1 piece of Ezekiel bread, 4 almonds

Meal 2: 1.5 scoops protein, 8 almonds

Meal 3: 4oz cooked protein (or 6oz fish), 2oz cooked sweet potato or ¼ cup cooked brown rice

Meal 4: 1.5 scoops protein, celery, 1 tbsp almond butter

Meal 5: 4oz cooked very lean meat (or 6oz fish), 2 cups salad or veg, 2 tbsp low fat dressing

Meal 6: 4oz cooked very lean protein, 2 cups salad or veggies, vinegar only or calorie free dressing

Every 3rd or 4th day Rachel adds about 50% to her carb servings as a modified refeed day.

Supplement Schedule

Lean Out: 1-2 capsules with every meal containing carbs (usually Meals 1, 3, 5)

Mass Aminos: 4 with Meal 1

Muscle Synergy: 1-2 scoops pre-workout

7-Keto MuscLean: 2 capsules upon waking and 2 more mid-day.

Cardio Schedule

50 minutes, 6 days/week. I like to do many different things to avoid boredom! My favorites include Stairmill, CYBEX Elliptical and incline treadmill walk.

HEALTHIEr wHILE DrIvING?A great tool to enhance your knowledge and or personal growth is to use your vehicle travel time as a learning

center. I am addicted to it. I keep an extra audio selection in my car just in case I come to the end while driving and need to start a new CD. Great ones to check out:

Jim Rohn – any of them, I have them all! He is my all-time favorite.

Anthony Robbins—Unleash the Power Within

Stephen Covey- 7 Habits!

Start planning your New Year change now. Looking ahead and plan-ning for a healthier you, working on effective communication, maybe a total career change or just an attitude overhaul is worth it. Think-ing positive thoughts and acting on them is very powerful. Make your words and days count!! Train your heart out and maybe steer someone else towards the Beverly high road! Thanks for being a part of our community! I say this with a warm heart and a huge smile!! Thanks for bringing us into your home. If you have things to share, send them to [email protected]. Ta Ta for now!

rachel Nadolsky



I dId It!so can you!My Journey to becoming a BIKInI atHLEtE

By: Kathryn Fauver

You could say that I was not the most athletic kid growing up and I definitely was not the first to be picked in gym class. I do remember dabbling in dance, gymnastics, track, cheerleading, but nothing stuck. To be honest, I had little interest in sports or fitness activities at all while growing up. My main focus was on academics and as time rolled along; my career became my number one priority. Exercise and proper nutrition continued to take a back seat in my life; in fact, I was making no attempt to live an even remotely active lifestyle.

Finally, in my early 20’s the light bulb came on. I realized that living healthy through exercise and diet is a lifestyle and I needed to make some changes in my priorities. If I didn't start forming some healthy lifestyle habits soon, it would be more and more difficult as time went on.

I took the first step. I joined a gym and took some of the classes offered. But what really got me started on the road to fitness was when a friend asked me to train with her for a half-mara-thon. I was now 23 and just the thought of committing to train for something made me scream inside. I had a lot of self-doubt. Could I ever be able to run 13.1 miles? Even though I was hesitant to commit, I decide to go all in and do it. That sum-mer I faithfully trained and guess what? I DID IT!!! That’s all it took. I was hooked to my new “lifestyle”. Crossing the finish line made me realize that when I dedicate myself to a goal, I am able to achieve it! It gave me a rush and made me hungry to set new goals.

Within a year of my first half-marathon, I completed several other long-distance races including my first full-marathon. I also had begun to pay more attention to what I was eating, and actually started inspiring family and friends around me with my healthier choices.

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KatHryn FauvEr aT a GlaNCE

Age: 28Occupation: Emergency RNFamily: I have three sisters and one brother. I am the oldest :)Current Residence: Fairfield TownshipYears Training: 1 year (5 years including running, etc.)Height: 5'3"; Weight: 125 (Off Season), 119 (Contest)Favorite Fitness Meal: It's hard to pick one, but I am loving UMP Protein Pancakes right now. I look forward to them every morning :)Favorite Supplements: Most definitely UMP and Lean Out.What would you recommend to someone who has never used Beverly Supplements before? I actually have a lot of fellow co-workers interested in how/what I eat. I've turned them on to UMP! I have tried a lot of different protein powders on this journey, and none have the quality and taste that UMP does. Hands down.Hobby or interests outside of bodybuilding: I love crafts and am very much a DIY (do it yourself) type of person. I love looking at Pinterest for new projects and crafts/gifts to make for people. I also love to bake.

It was around this time that I began seeing pictures from a high-school friend's bikini competitions. I thought to myself "I would love to look like that". The pictures sparked my interest to further investigate the sport and learn what it was all about. The more I learned, the more I wanted to give it a try. I knew my body was far from where it needed to be to step on stage, but I wanted to compete so badly that I just couldn't let that stop me. Through my research into the sport I learned that Julie Lohre, an IFBB Fitness pro (JulieLohre.com), was highly respected and recommended as a contest prep coach. Fi-nally, I worked up the courage to contact her last Octo-ber. This was the first step to an amazing journey.

I began training with Julie in October of 2013. Results came fast, and I was anxious to take it further. In Janu-ary, 2014, I officially joined Julie’s Fitbody Contest Prep Team. The first order of business was to pick the best di-vision for me, bikini or figure. Bikini was my first choice, but I wasn't sure if that was the best division for my body type. After running through a few of the poses for both figure and bikini, Julie concurred. Bikini would be the best fit for me! Julie had my new nutrition and train-ing programs to me in no time, and I was ready to roll. Here is what she recommended for me:

Meal 1: Protein Pancakes (1 scoop Vanilla UMP, 4 egg whites, 1/2 cup oatmeal and ¼ cup blueberries); mix to-gether and cook like a pancake

Meal 2: Grapes and almonds

Meal 3: 4oz lean beef hamburger on a high fiber English Muffin, Small sweet potato, 2 cups broccoli

Meal 4: Low Carb Greek Yogurt and String Cheese

Meal 5: Steak, Fajita veggies (peppers and onions), 1/2 avocado all on top of a Large mixed greens salad with olive oil and vinegar dressing

Meal 6: 1 scoop UMP mixed into a pudding

Julie was also very precise in prescribing a supplement regimen that would work for me. She wanted to make sure that I would add some shapely lean muscle to my runner’s frame, while reducing excess fat that I was car-rying. Here is how I put her supplement recommenda-tions into practice:

UMP - I usually take 1-2 scoops daily. I always incor-porate UMP into my meals whether I am prepping for a show or not! I absolutely love having UMP as part of my meal plan because of how versatile it is! Vanilla UMP is great for protein pancakes and any kind of baking.

I've used it to make muffins, protein fudge, brownies, Julie's yummy chocolate chip cookies... the list goes on! I also have the other three flavors, which are: Cookies & Crème, Chocolate, and Rocky Road. Whether it’s grabbing a quick shake, or mixing them into a pudding, UMP always helps to curb my sweet tooth!

Fit Tabs - 2 in the am and 2 in the pm, to help cover all of my bases with essential vitamins, minerals, and micronutrients.

Lean Out - 2 with each of my 5 meals per day- Other than UMP, Lean Out is one of my favorite supplements. It assists my body with using stored fat and turning it into energy. This helps me lose the body fat I need to while maintaining the lean muscle I've worked so hard to build!

Glutamine Select - 1 scoop during training mixed with 10-12 oz. of water. I get the BCAA's that I need to help preserve my muscle, and love how much it helps reduce post-workout soreness while aiding in recovery. Preparing all of my meals ahead of time is key when in contest prep, but I've also found that it really helps me stay on track and with my off-season fitness goals as well. Preparing meals and eating healthy has become more of a lifestyle change instead of just a "diet" for a contest. I usually designate one day each week to prepare all of my meat, etc. Being an ER nurse, my schedule is always hectic and I'm often very busy while at work. Having all of my meals prepared and packed ahead of time allows me to stay on track throughout the day.



My training Program

Julie changes my training every four weeks or so depending on how I am progress-ing with my goals. My two favorite body parts to train are glutes and delts and I have worked incredibly hard to build some roundness into my glutes! I've most recently been incorporating cardio in-between supersets during my workouts, which I really like. I still love to run, so I choose sprint intervals if I am trying to get in a higher in-tensity cardio workout. I also do some longer runs at a moderate pace.

To the right is a typical workout programfor me:

Day One – Quads/back/Abs Leg press

Walking LungesSingle Leg Split Squats

PullupsT Bar Row

Plank Position DB RowsBall CrunchesBall Curl-ins

Day Two – Delts/Triceps/AbsLateral Raises

Sumo Deadlift High PullsBent Over Rear Delt Raises

1/4 Lateral Raises Bench Dips with feet elevated

Cable PressdownsHanging Leg Lifts

Medicine Ball Obliques

Day Three – chest/bicepsPushups

Cable CrossoversDB Bicep Curls

Cable CurlsUpper Body Plyometrics

Explosive PushupsBurpees

Boxing- Alternating Hooks& Forward Jabs

Day Four – back/GlutesSuperset #1

Lat PulldownsBarbell Deadlift

Superset #2Straight Arm DB Pullovers

Smith Squats, wide and deepSuperset #3

One Arm Cable RowsHamstring Ball Curl-ins

Superset #4Reverse Pec Deck

Step Ups with a Kick Back

Day Five – Delts/AbsDB Overhead Press on One Foot

Full Range Lateral RaisesBarbell Push Press

Upright RowsAb Circuit

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PresentationI didn't realize how important presentation was, until my first show. After working hard for weeks and weeks, this is your time to re-ally show what you have accomplished. From your tan and suit- to hair and make-up, it's not something to take lightly.

You don't want to be stressed the day of the show wondering if you chose the right suit or how your hair will look best, etc. With Ju-lie’s guidance, I began looking at suits a few months before my first show, and practiced hair and make-up several times before the big day. I got to try them out at the Fitbody Team dress rehearsal a few weeks before the show. You definitely want to have all of that lined up so that on show day, you can kick back and relax with everything ready to shine!

When I was first learning to pose, I lacked confidence and was very uptight. To overcome this, I continually watched videos of other competitors. This helped me get ideas, learn how to display confidence, and present the physique that I had worked so hard for! At our Fitbody Team meetings, we have posing sessions each time and concentrate specifically on posing, stage walks and presentation. Now when I go on stage, I have the biggest smile on my face and hold my head high. I cannot wait to show the judges how my hard work has paid off.

I hope that my story inspires you to go after your goals. My nutrition and supplement plans are a great place to start if you want to make a change in your body and healthy life-style. In closing, I’d like to offer a few words to live by that help motivate and inspire me, and sometimes keep things in perspective.

"If you want to change, you have to be willing to be uncomfortable" - Julie Lohre

"Surround yourself with the dreamers and the doers, the believers and the thinkers, but most of all surround yourself with those who see greatness within you, even when you don't see it in yourself". – Edmund Lee

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TwenTy Pounds of Muscle

Four Years

genetic wonders who can gain muscle easily. I have gained a lot of muscle over the years but had hit a wall in terms of caloric consumption. If you have ever had to force feed yourself you know what I mean. It is nauseating and gets old really fast. Most folks are quick to say how lucky I am but that’s only because they have never experienced it. As a bodybuilder I have done both, I have crammed food down my throat in the off season and dieted for shows and I can tell you neither is a picnic. I just didn’t know how I was going to eat any more food on a consistent daily basis.

By: Aaron whittenwww.aaronwhitten.com

Between November of 2010 and October of 2014 I gained nearly 22 pounds of muscle and managed to shed a half pound of fat. In comparison to those ridiculous ads we are bombarded with daily about gaining fifty pounds of muscle this year (or month!) it might not seem like much. But for those of us in the real world who fight for every ounce of muscle it is very sub-stantial. The net effect of those pounds was very noticeable and made the journey worthwhile. Let me show you how I did it.

In 2010 I competed in the amateur Universe. I followed the Beverly Contest Workshop Manual to a ‘T’ including taking precise measurements throughout using Beverly’s body fat spreadsheet. I also had lots of photos taken afterward, some purposely from not so flattering angles. I compiled all this data and sat down to analyze it. My thoughts preceding each off season are threefold. First, I look at the big picture, the mile high view to see the most glaring weaknesses in my physique. Secondly, I look in more detailed fashion to determine how those weaknesses are manifested; exactly where am I weak? Third, I create a plan to eliminate them. That’s it, I keep it very simple and go to work.

My analysis of the numbers and pictures told me the following: I needed more overall mass. In particular I needed more muscle in my back. And lastly, I needed to consume more calories to support those goals while following a routine revolving around big, basic movements. In essence, I needed to eat more while doing some power lifting with additional emphasis on back work. Sounds simple enough but…

The trouble is that I am very ectomorphic. If you aren’t familiar with the term it refers to bone structure and metabolism. Ec-tomorphs are naturally small boned people with fast metabo-lisms. Endomorphs are the opposite and mesomorphs are your


My 20lb Muscle Gain nutrition PlanI needed to find a way to supply my body with additional calories, especially protein, without overly filling my belly or adding to my already extensive food prep. I searched the Beverly website for a day or two and pulled out my old No Nonsense magazines, flipping through hoping to find an article that might pertain to my plight. I found the solution by chance in the form of an old ad for Ultra 40 liver tabs. In that ad it said that by combining Ultra 40 and Mass aminos several times daily a person could gain up to five pounds of muscle yearly. Don’t get me wrong, I was no stranger to either prod-uct. However I had only used them religiously pre contest main-ly to stave off hunger between meals. The thought of using them extensively in the off season sounded really appealing. This way I wouldn’t be bloated and there was no food preparation involved. I don’t believe in doing anything half way so I planned to use 8 of each after each meal. I figured I was approaching my genetic limit so it would be twice as hard to gain that five pounds as for a normal person. What could it hurt? Even at that heightened intake it was cheaper than buying another thousand calories of food daily.

I also cranked up my consumption of the new Mass Maker Ultra. I admit that wasn’t really a conscious decision but just kind of hap-pened because I really like the taste. I followed the meal plan I had in the past from Beverly designed for a 225+lb guy, with a few added calories. Here’s how it broke down:

Meal 1: 6 whole eggs, 8oz ground turkey or beef, small amount of cheese, salsa; 1 cup oatmeal, honey, almond butter and added one scoop of UMP, and some apple juice

Meal 2: 3 scoops of UMP or 4 scoops of Provosyn, 2 tablespoons of flax seed oil. I combined this with one scoop of Mass Maker Ultra and followed it with an apple.

Meal 3: 10oz ground turkey or beef (cooked amount); 1 cup lentils or rice and a large mixed salad with olive oil and balsamic vinegar.

Meal 4: Repeated Meal 2. Since this was usually my pre workout meal I would mix in two scoops of Mass Maker Ultra, sometimes three. I wish shaker cups were larger!

Post workout: I would immediately drink another 2-3 scoops of Mass Maker Ultra mixed in juice.

Meal 5: Basically this was a repeat of Meal 3. I often steamed the vegetables and made a large stir fry.

Meal 6: Protein pudding! 3 scoops of UMP, almond butter, honey and a cup of cottage cheese. I added apple juice or kefir and made it into an ice cream type consistency.

In addition to this I always had a Super Pak, Creatine Select, QuadraCarn and Lean Out, which I take in the off season for the cardiovascular benefits, not fat burn-ing. I used two Multiple Enzymes, sometimes three, be-fore meals and used Up-Lift before every workout. I also used Muscle Synergy sporadically, probably every other month.

This did not constitute a change from my former eat-ing habits. The change was from the Ultra 40 and Mass aminos. I took 8 of each before or after each meal and often during workouts. I went through thousands of those little gems. Since the diet was the same as before and this was the only addition I knew this would be a valid experiment to determine their merit. The frustrat-ing part was how slowly it progressed; it is very easy to second guess yourself and want to try something else because the scale is barely moving. Even at the best rate of five pounds yearly it only breaks down to less than half a pound monthly! During those times I would re-mind myself to stay the course and give it a solid chance. Whether it is a meal plan or workout I believe you need to follow it precisely for at least six months before pass-ing judgment. So I toiled on and faithfully observed the plan.

One quick note: I cannot stress enough the value of Beverly’s most economical supplement, the Multiple Enzyme Complex. In my experience ectomorphs like myself often do not secrete sufficient gastric enzymes to allow for the digestion of large quantities of food. This may be why their stomachs tell their brains that they are not hungry. Taking just a couple of these before a big meal makes the difference between being uncomfort-ably bloated for hours or feeling normal. Remember, it isn’t what you eat, it’s what you absorb that matters. Multiple Enzymes are an absolute must on a weight gaining diet.

I also keep logs in the off season though not as detailed. As I progressed through 2011-2014 I compared my body weight, strength levels and abdominal skin pinch measurement to those from previous off seasons. My body weight had not sky rocketed but was gradually climbing. My strength levels were higher and at a lower body weight than at previous personal bests. And my belly fat was considerably less. Overall I was carrying more lean mass at a lower body weight which brought me some mental comfort. I didn’t get too excited though as I knew that true gains could only be ascertained by comparing contest to contest, when all the fat had been stripped away. I eventually plateaued at 217 and decid-ed it was time to solidify the gains I had made.



TrainingLet’s step back and look at the training plan I followed in con-junction with this meal plan. As a competitive power lifter I have always favored strength oriented routines like the periodization plan detailed in an old NNN issue (“A 12 Week Training Cycle for Muscle Size and Strength”, No Nonsense Vol 12, #3). Any one is welcome to contact me for a spreadsheet copy of this excel-lent routine. I have used it many times with great success, gaining lean mass and strength steadily. I went through four full cycles of this then incurred an elbow injury requiring surgery. Rather than lay around and fatten up (or skinny up in my case) I decided to employ the Smolov squat routine since it required no upper body work whatsoever. I wouldn’t wish that program on my worst ene-my but man, did it work. I put over 70lb on my best squat over the course of three months and found my upper body had responded as well; proof of the power of systemic growth exercises like the squat. After that I returned to the periodization plan for several more cycles. I was steadily growing and things were going well. Then I got greedy…

A year wastedI became enthralled with a popular training method followed by many elite powerlifters. I thoroughly studied this unique and com-plex methodology and purchased quite a bit of new equipment in order to give the program my best shot. I desperately wanted this to work. I went for it for a full year. Then I compiled my data again and analyzed the results. A year wasted! At the end of the day my lifts had stalled and my lean mass hadn’t budged. And my target body part, the back, had suffered most! I couldn’t afford to lose any more time, I had to return to what worked FAST. So it was back to the periodization routine that had never failed me. The lesson I learned was to stick with what works.

Pre contest nutrition & TrainingI continued with the Beverly periodization routine until the end of April, 2014. I wanted to compete in the fall and knew I would need to dedicate at least five months to the process. With my me-tabolism crash dieting is a major no-no. I have to go easy or I risk burning up whatever I may have built in the off season. Using the Beverly International Pre Contest Workshop manual as a guide here is what I formulated to bring me into top shape by October:

Note: If you are lucky enough to own the Pre Contest man-ual, you’ll find the nutrition plans referenced on pgs 15, 21, and 22. The training programs can be found on pgs 39-42. If you do not own the Pre Contest manual, you can still use the “Solutions” section of the BeverlyInternational.com website to access the plans. You’ll find the diets in the “Bev-erly Nutritional Programs” section:

The training programs are illustrated in the “Training” sec-tion under the heading PreContest Training Program.

The only change I made to the meal plans was the frequency of Carb Up meals. I know my metabolism pretty well and I know when it is telling me to eat. The meal plans called for Monday/Thursday Carb Up Meals but I added a third and often would have Saturday as a ‘free day’ where I would re-ally stuff in the calories. This wasn’t lack of discipline, this was twenty years of experience of listening to my body. At the end of the day (or the contest) it isn’t who deprived them-selves the most who wins, it’s who looks the best. And I knew that if I pushed it too hard too soon I would burn muscle.

• 2 months of the 2 on, 1 off routine while following meal plan 1B.

• 2 months of the 4 on, 1 off routine while following meal plan 2B.

• 1 month of 3 on, 1 off routine while following meal plan 2C.

• Meal plans 1B and 2B are comparable to the “Gain Muscle and Lose Fat Plan”

• Meal plan 1C corresponds to the “Male Bodybuilding Pre Contest Nutrition Plan”


I followed the workouts precisely. I added a pulley set up to my home gym so that I could do smaller moves like pushdowns and cable rows and even got a set of Power Block dumbbells for curls, laterals, etc. I kept an eye on my strength levels and pushed for PR’s up til the last month. On the days that I had more energy I would employ five sets of five on the big moves and supersets on the days I didn’t. I kept it very simple and just trained hard.

As for cardio, I didn’t do it. I am not a fan in general especially for ectomorphs like myself. I really proved this to myself in the off season. To go with the “elite” powerlifting training program that I mentioned earlier, I bought a sled, prowler, wheelbarrow and tire and performed the recommended HIIT workouts faith-fully. Like I said, if I sign up to do something I go all-in. And I watched my lifts drop as my frustration climbed. Maybe it works as a conditioning tool for some but in terms of fat loss for me I will take proper dieting over cardio any day.

final ResultsSo the day of the contest, the WPAA Troy Alves Classic, finally rolled around and I won my class. A judge said I was the most conditioned guy in the whole show, a testament to Beverly’s con-test prep wisdom. Just as importantly, I had new measurements and photos to analyze. Here is the hard data from the day before the show in 2010 and again in 2014:

Now that is what I call progress! Since the training was largely the same as before (I even lost a year) and the meal plans were identical I can safely assume the difference was due to the addi-tion of Ultra 40 and Mass Aminos. I felt this was a very valid study under controlled circumstances with minimal variables, at-testing to the worth of these products.

In my opinion an average of five pounds of muscle gained year-ly for the average lifter is a best case scenario. The genetically gifted or chemically enhanced might scoff at these numbers but I am truly pleased. I highly recommend employing this tactic to anyone interested in gaining lean mass with minimal investment. I also feel they are key to maintaining that mass while dieting. To those who may shirk at the thought of ingesting so many pills daily, allow me to briefly toot my own horn: I suffer from dysphagia, a condition that causes difficulty swallowing and fre-quent choking. Therefore I must chew each and every one of these tablets. If you truly want progress you will find a way.

I am hardly the first person to discover the power of this combi-nation nor am I the first to reap its benefits to this degree. I hope

others will read this and decide to give it an honest try. As hard as we work in the weight room I feel that taking a few dozen of these pills daily is a minor inconvenience at most. Take 4 of the Ultra 40 and 4 of the Mass aminos with each meal this off season and note the impact it has on your own physique. I believe you will be very pleased with the results.

PostscriptI was very pleased with my conditioning and knew that Bev-erly had contest prep down to a science. Boy was it nice to be working with a tried-and-true outfit instead the many self-proclaimed gurus in the area. I listened to the insanity that other competitors went through at the instruction of their lo-cal wizards and knew they had compromised their condition-ing. I tried to keep to myself but eventually some fellow com-petitors asked about my own prep. When I told them how simply I had done things, like not even doing a ‘peak week’ they scoffed. However when my clothes came off a little later they were suddenly silent. Eventually they all asked me who I trained under and how much it cost. When I told them of Beverly’s free information and programs on their website, I thought they might cry! Again the moral here is to stick with what really works, in this case a company with nearly half a century’s experience working with thousands of bodybuild-ers. A company that cares about more than just their bottom line. What ‘team’ am I on? Beverly!!!

• 2010 154.4 lb of lean mass 8.6 lb of fat

• 2014 175.9 lb of lean mass 8.1 lb. of fat

• Net result: 21.5 pounds of muscle gained, .5 lb. of fat lost

Questions about which Beverly Products are best for you?Ask your retailer or email [email protected].

Glutamine Select is a must have for all types of intense training. Clinically based doses of L-Glutamine plus BCAAs are essential to helping you recover from training, reduce muscle soreness and enhance muscle gains. It tastes great and is easy to use.

Glutamine Select plus BCAAs5

Muscle Provider was designed to be the most anabolically potent source of protein nutrition available to bodybuilding consumers. Its chief ingredi-ents are fast-acting and rapidly absorbed Whey Protein Hydrolysate and Whey Protein Isolate. This makes Muscle Provider ideal for use right after hitting the gym.

Muscle Provider6Ultra 40 Argentinian beef liver tablets are a proven and time tested method for building greater strength, muscle, stamina, and en-durance. Before steroids came on the scene, bodybuilding legends supplemented with liver tablets be-cause of their profound physique and performance enhancing ef-fects.

Ultra 407

Super Pak is an advanced, quality-tested micronutrient system for peak performance designed for hard training athletes and those living an ultra-active lifestyle. You’ll receive a month’s supply of individually sealed packets each containing a pre-sorted selec-tion of capsules and tablets containing all required vitamins, minerals and co-factors for energy, health, and well-being.

Mass Aminos tablets are formulated us-ing an advanced amino acid nitrogen technology. Mass Aminos is used to build muscle, promote recovery and prevent muscle breakdown. One of our best-kept secrets for improving body composition (i.e. build muscle and lose fat at the same time) is “stacking” Mass Aminos with Ul-tra 40 liver tablets throughout the day.

Mass Aminos9Creatine Select supports the fastest possible im-provements in the appearance and performance of your physique. We’ve taken the world’s most studied, bioavailable and proven form of creatine and enhanced it with beta-alanine for unprec-edented gains in strength, muscle mass, stamina and exercise performance.

Creatine Select0

Super Pak8

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TENMUST TRYSUPPLEMENTS

Our #1 TOP SELLER. Why? UMP is our most versatile protein. It supplies a natural balance of high-quality native proteins that digest easily and stay with you for hours, stimulating your muscles to develop in size and strength. Secondly, UMP tastes utterly delicious. You can make shakes, brownies, pancakes and more. The only limitation is your imagination.

Ultimate Muscle Protein1 Our first recommendation for any dieter. With Lean Out you get stimulant free metabolism support which helps you burn unsightly stored fat for energy, while you hold on to your precious muscle mass.

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“Quadracarn really does do it all. Energy, libido, recovery, strength. It’s amazing. Quadracarn has many different forms of carnitine, including the most expensive, which most companies don’t want to use. This is perhaps what makes it so good.” Quadracarn is particularly benefi-cial for anyone aged 35 years and older.

Quadracarn37-Keto MuscLean keeps your metabolism at peak levels and prevents the natural slowdown that comes along with dieting or age. It helps you re-duce fat while improving whole-body leanness. It is not just a “weight loss” product; it also encourages improvements in body shape, tone and definition.

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FemalesGoal Emphasis Active Female

Shape-UpBeachBody

TonedAthletic Physique Fit 45+ Womens Physique

Shape & MuscleFigure

Pre-ContestBikini

Pre-Contest

UMP 1 1a 1a 1 1a 1 1

Muscle Provider 1b 1b 1b

Provosyn 1c 1c

Creatine Select 4a 2

Glutamine Select 3a 3a 2 3 2 2

Mass Aminos 3 3

Ultra 40 3 3

Lean Out 2 2 3 2 1 1

7 Keto MuscLEAN 2 3 1 1

Density 3 3 2

Quadracarn 1 2

Muscle Synergy 4b 4

Muscularity 3b 3b 2 2

GH Factor 2 4

Energy Reserve 4 4 3 3

Fit Tabs / EFA Gold 1 1 1 1 1 1 1

Males Males who primarily want to build muscle while losing stored fat Pre-Contest

Goal Emphasis Increased Muscle Size

Emphasis on Fat Loss

Maximum Strength and Size

AthleticImprovement 50 & UP Mens

PhysiqueMens

Bodybuilding

UMP 1a 1 1b 1a 1a 1 1

Muscle Provider 1c 1c 1a 1a

Provosyn 1b 1a 1b 1b 1b 1b

Mass Maker Ultra 1 1c

Creatine Select 2 3 2 2 2 1

Glutamine Select 4 3 2 3 1 1

Mass Aminos 3 3 2 3

Ultra 40 3 3 2 3

Lean Out 2 1 2

7 Keto MuscLEAN 2 1 2

Density 4 3 3 2

Quadracarn 1 1 4 1 1 1

Muscularity 4 3 4

Muscle Synergy 4 4 3 4 4 4

Super Pak / Fit Tabs 1 1 1 1 1 1 1 Need More Help? Email [email protected] or call 800-781-3475. Our expert supplement advisors are here to help you.

START: Choose the profile that best matches your goal.

How to Design a Personalized SupplementRegimen to Meet Your Goals and Budget

ESSENTIAL (#1's) : Supplements listed as number "1" under your goal profile should form the foundation of your supplement plan. If 1a and 1b (or 1c) are listed choose one, or more for variety.

ADVANCED (#2's): Add #2's to Essentials if your bud-get allows. If 2a and 2b are listed, choose one or both.

COMPREHENSIVE (#3's): Add the #3's to your Essen-tial and Advanced supplements.

MAXIMUM (#4's): For those who "want it all", add #4's for a complete supplement strategy to achieve your goal.

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Masters BODYBUiLDinG - bevnut Bev Solutions Time Bikini Figure PRO no nOnSEnSE A 2014 Beverly...

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