By:Rita
Kaya
Beverly International No Nonsense Newsletter
Bodybuilding World Fall 1997
I am a 44 year old mother of three (16, 15, and 4) with a degree in clinical nutrition. I have extensive background and training in my field, and have practiced for many years. The advice that I had always given to my clients, and that I followed myself was eat frequent meals consisting of a lot of unrefined carbohydrates. Following my own advice and training for nearly 14 years, I was getting nowhere. I was thin and wiry. No matter how hard I trained or how often (which was often), I saw no gains. I was tired and sore much of the time. My average weight was 102-105 lbs. on a 5'2" frame with body fat of 17%.
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I thought it would be funny to compete in a bodybuilding event, maybe when I was fifty (for the perfect 'up yours' attitude). But, I fell in love with my training and my results: Stronger. More vitality. Less fat and more solid curves. No more blood sugar crashes (I've gone out twice while driving -- it was getting dangerous!) So, I decided to enter my first competition, the 1997 Northern Kentucky. I had 3 1/2 months before the competition. I was serious but still had a long way to go!
Enter more professional advice:
I am not one who likes to change my eating habits. However, my own advice only got me so far. Jeff highly recommended Roger and Sandy Riedinger to help me with my precontest preparation. So I put my ego in my pocket and went to the Beverly International Nutrition Center with an open mind. I was impressed with both of their expertise. They scoped out the weaknesses as well as strengths and came up with a game plan. Their true interest, caring, and integrity was evident. I knew I would enjoy working with them. I was totally compliant to their advice. My body fat went from 14.4% to 11.7% in 3 weeks. My lean mass stayed stable. I had never even seen a competition before, and by the time the Northern Kentucky rolled around, I received 2nd place in the lightweight women's division. I then went on to take first overall in the Cincinnati Championships (talk about great coaching!).
My diet for the shows consisted of 1800 calories, high protein, moderate fat (I eliminated most saturates and used Flax oil and some other unprocessed vegetable oil) with some low glycemic carbs to help with the blood sugar challenge. I supplemented with Muscle Provider, Ultra Whey, Ultra 40, Density Plus, Muscularity, and Energy Reserve. I was rarely hungry, the food 'cravings' were minimal (actually, much improved over my typical diet), my energy level was sustained, and I had very little rebound after the competitions.
I tip my hat to Sandy, Roger, and Jeff for transcending the limits of what my profession has taught me. I look forward to transcending my own present limits with their continuing advice, encouragement, and friendship. SEE YOU AT THE NEXT ONE!
| Supplements in PDF format: |
| Ms Power Pak |
| Energy Reserve 4 per day |
| Muscle Density / meal |
| Ultra 40 4 / meal |
| Muscularity 3 / meal |
| Meal #1 | 4egg whites - 1 yolk 3 oz. Orange roughy, chicken, turkey, or tuna 1/2 grapefruit |
| Meal #2* | Ultra Whey Fiber |
| Meal #3* | 2 cups vegetables or salad containing choice of salad vegetables w/ 1 tbs flax oil or a dressing of 1 tbs olive oil w? 2 tbs Apple Cider Vinegar 6 ounces lean protein 1 small carrot |
| Meal #4 | 1 egg + 3 egg whites 1 piece fruit |
| Meal #5 | 6oz. lean protein 1 cup vegetables 1 tbs Flax Oil |
Rita sometimes substituted a protein drink consisting of 2 scoops Muscle Provider, 1 tbs flax oil or 1 whole egg, 6 frozen strawberries for meal #2 or 4.
*Every 3rd day Rita ate the following meal in place of one regular meal: 1 cup brown rice, 1 small sweet potato, 1 small banana, 1 cup vegetables with 2 tsp oil, butter, or margarine.
Fall 1997 Index:
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