Roger then put me on an off season diet plan and I was amazed at the results. I e-mailed Roger in late 98 and told him my plans were for 1999. Roger e-mailed me a 12 week diet pre-contest diet and supplement program, which I started 12/26/98, for my first contest on 3/13/99, the NPC Michigan Novice. This diet was easy, and I kept Roger updated every 2-3 weeks. I sent him a picture around 6 weeks out and he was amazed at my condition and told me to stick with the plan and not change a thing. Just ten months after I competed in my first contest I weighed in 12 pounds heavier and took 1st place in the Masters division of the 1999 NPC Novice Michigan. I am living proof that the Beverly International supplements and diet work. If you are considering competition, please don't let this opportunity to get in the best condition of your life pass you by.

March, 1999
182 lbs 5% BodFat

Here are a few bodybuilding performance suggestions:

• Read the newsletters, they are a valuable source of information. Get the back issues.
• Do not skimp on the supplements, they constitute a very important part of the total package.
• Do exactly what Roger and Sandy have set up for you. Do not add or subtract anything. This way you will not fail.
• 2-3 weeks out from your contest measure your salt intake everyday. That way when you are asked to reduce your sodium intake it will be easy. I used 6 grams a day or 1-tablespoon equally divided over my 6 meals. (That's 1 Tablespoon for the entire day, not each meal.)
• Drink a minimum of 2 gallons of water a day.
• Make sure you are doing your posing every day. This will make you harder and in better condition the day of your show. Start out at 10 minutes a day and work up to 30-40 minutes. This will make a big difference.
• Weigh all your meat before it is cooked.
• Measure your rice after cooked.
• Measure your oats dry.
• Try to take your supplements 15-20 minutes before your meal.

Off-Season Diet
Ratio of Food Groups
Protein =40 % 
Carbohydrates = 40%
Fat = 20%

Supplements:
Super Pak with meal #1
4 - Mass Aminos, 
4 - Ultra 40 with each meal


1 Teaspoon Creatine Monohydrate per meal for 5 days, 
Then 1 teaspoon per meal for 2 days on, then three days off
1 - Ultra C pre and post training 



Meal # 1
10 egg whites, 1 yolk (salsa)
2 servings grits or 1 cup oatmeal
1 TBS Flax Oil

Meal # 2
6 oz lean meat (chicken, fish or turkey)
¾ cup cooked rice
1 cup vegetables

Meal # 3
6 ounces lean beef
8 oz. baked potato or yam
1 cup vegetables

Meal # 4
6 ounces lean meat
8 oz. baked potato or yam
1 cup vegetables

Meal # 5
6 oz lean meat
3/4 cup cooked rice
1 cup vegetables

Meal # 6
10 egg whites
1 servings grits, cream of rice, or 1/2 cup oatmeal

May use 2 scoops Muscle Provider,
1 scoop Mass Maker mixed with 12 - 16 oz water and
1 teaspoon Flax Oil for any meal 
where it is inconvenient to prepare your food.
Or
2 Total Recouperation drinks with 1 tsp. Flax Oil.

Six Weeks Out from Michigan Novice
Protein: 236 g (40%)
Carbohydrate: 310 g (53%)
Fat: 19 g (7 %)
Calories = 2355

Supplements:
Multi Pak with meal #1
4 Ultra 40, 4 Mass, 3 >Lean Out + 3 Energy Reserve, 3 Muscularity per meal
1 EPH 833 with meals # 1, 2 and 4

Meal #1
8 egg whites
2 serving cream of rice or grits

Meal #2
5 oz lean meat
6 oz baked potato or yam
1 cup vegetables

Meal #3
5 oz lean meat
1-cup beans (white, lima, red or black beans)
1 cup green beans

Meal #4
5 oz lean meat
6 oz baked potato or yam
1 cup green beans

Meal #5
5 oz lean meat
1-cup beans (white, lima, red or black beans)
1 cup green beans

Meal #6
8 egg whites
2 serving cream of rice