My Diet was Strict, with an emphasis on High Protein, Low Carbs, and Moderate Fat

Richard Ferrigan, 1998 NPC Natural Michigan Lightweight Champion

By Richard Ferrigan

Bodybuilding World Fall 98
No Nonsense Newsletter

I received my 1998 NPC contest schedule last October and began planning my competition schedule for the year. I decided my major focus for the year would be the Natural Michigan in July. I've been competing for three years with some success, but always felt I lost some muscle along the way. My strategy for '98 was to hit my weight class body weight well in advance in hopes of saving a little more lean body mass than in the past. As the year progressed I was able to reach the lightweight limit of 154 lb -- at 7% body fat on June 3rd, a few days away from the Michigan Bodybuilding Championship. I decided to enter, took third place and felt pretty good but knew I could come in better.

My next show was The Great Lakes Natural. This was the show where I met Jeff Williamson. I recognized him from the cover of the No Nonsense Newsletter and had an opportunity to hear some of Jeff's nutrition tips while we were waiting to take the drug-test for the show. I was impressed with his discipline and professionalism throughout the whole event, in which he won not only his weight class but the overall title as well!

I managed to step up a placing to second but still knew I could come in better. There were now four weeks to the Natural Michigan Championships. After spending a few days going over my training and nutrition program from the past few weeks, I felt my workouts were going very well but could get better results from the diet side. My diet was very strict with an emphasis on high protein, low carbs, and very low fat. With some inspiration from Jeff, I decided to reread the articles in the No Nonsense Newsletter and compare my diet to the ones in the newsletter. I noted some differences in the carb/fat ratios and most of all in the use of supplements incorporated into the diet plans.

That day I contacted Beverly International. I was faxed a Client Information Profile which I completed and returned. By return fax I received a 2400 Calorie Pre Contest Diet complete with a recommended supplement program. Here I was, only 23 days away from my biggest contest to date, and I was about to change my diet and supplements to a brand new program. As you can imagine I was just a little skeptical to change this close to the show that I'd worked nearly a year for. But I kept thinking of how Jeff Williamson had looked on stage and his advice to do exactly as Sandy says.

On June 26th I started the new Pre-Contest diet. It was a very simple program telling me exactly what, when and how much to eat; and eqaully important, it put my supplement usage into perspective. I used only five products throughout, the Super Pak, Lean Out, Muscularity, Ultra 40 Tablets and Flax Oil as instructed with each meal. I could see changes daily. As the contest got closer I felt I was no longer losing lean muscle, but actually gaining size. The first week on my new program I noted increased hardness, more vascularity and felt that I was actually getting bigger. During the second week people were coming up to me commenting on how tight and vascular I was getting.

Finally there were only ten days left to the Natural Michigan. To me the last 10 days before any show is always the most critical and it seems to be the time most competitors start to panic! Everyone always wants to change everything from training, to diet, to the color of your posing trunks! I'm not immune to this problem either. To ward off any drastic (unneeded change) I made a casual call to Beverly International. Sandy asked how everything was going? I said fine but did admit I had not done the carb up every Monday and Thursday as she had instructed. I could detect her concern on the other end of the line. [I felt like the tables had been turned on me as I've helped a few competitors with programs only to find that they had expanded the menu a bit!] It was Thursday night, and yes I did eat the carb up meal that night. (Thanks to Sandy). Friday I felt great, looked very vascular and my body weight was up 2 lb. from Thursday morning.

Finally, the day of competition came! At 7 AM, I had my usual eggs and ground turkey breast for meal #1. The weigh-in took place at exactly 10:30 AM, then it was time for meal #2. I had a low volume - high carb meal (3 small pancakes with syrup) as prescribed by Sandy. At 12:30 I hit the stage for Prejudging. The timing was perfect! I couldn't have felt better -- hard, vascular and for the first time Bigger!

The competition was very strong, the biggest class I'd been in to date with each competitor looking very good. After the prejudging I thought chances looked pretty good I'd win the class but you never know. I know that after the prejudging the outcome of the show doesn't change much but I wanted to look my best for the night show, so with the time I had in the afternoon I spent some of it laying out in the sun sweating out just a little more water. I just stayed close to my regular meal plan and continued to cut back a little on water. For the night show I felt great again. I looked even better than at the morning prejudging.

My final placing, "Natural Michigan Lightweight Champion 1998", it sure was great to hear that! I had so many people comment on what a change I had made from the last show. I got a great complement from another competitor who had won my class in a previous show when he said, "I can't believe you actually got that much bigger in four weeks. I'm glad I wasn't in this contest."

Now looking back over my contest preparations I can tell exactly what effects the diet changes had on my body stats. By increasing protein and fats my body fat percentages reached an all-time low with my lean body mass actually increasing. I'd like to express my thanks to Beverly International and encourage anyone that truly wants to reach their potential to contact Roger & Sandy Riedinger. Their assistance is invaluable for both the seasoned competitor or first time competitor wanting to reach a higher level of competition condition.

Here's a note that Rich included when he submitted the above article: Enclosed please find the article about my use and grateful endorsement of your service & products. I'm not much in writing about myself so feel free to cut - remove, etc. what you may in the contents. I am looking forward to working with you both in the future, as I have all ready had three members use your FaxBack services, my two brothers are using the diet programs for a coming show on November 18th, 1998 and so far are right on schedule. Below are the body stats I took for this summer's shows. Note the increase in Lean body mass and the decrease in body fat levels over the 23 days while using your products.

Note the increased muscle density just 23 days later
-- 4% bodyfat, 145 lb. lean mass

Here I was, only 23 days away from my biggest contest to date, and I was about to change my diet and supplements to a brand new program.

The first week on my new program I noted increased hardness, more vascularity and felt that I was actually getting bigger. During the second week people were coming up to me commenting on how tight and vascular I was getting.

"I can't believe I actually got that much bigger in four weeks."

  Bodybuilding World Main Page  ||  Beverly International Net
 || Back Issues || Order Now Online || Client Profile Diet