Not For the Faint of Heart

My Four-Phase Training and Nutrition Program for the 2006 Empire State Natural

By: Tim A. Camilli
No Nonsense Newsletter Volume 11 #2

ATTENTION!!! This program is not for the faint of heart! Do not try this at home! On the other hand…give it a whirl! I bet you‘ll love it.

It’s 2:30 pm and my eyes have just sprung open. I leap out of bed and get my first meal down. Then it’s off to the gym to stir up some commotion. Once the workout is over, I punch the gas back home and down some Muscle Provider. I’m back home by 5:00 pm finishing everyday household chores, sending out emails and making phone calls to clients. Ohhhhhhhhh…hold on, where’d the time go? It’s 8:30 pm and time to down my third meal. A half hour later I’m throwing on part of my uniform to go to work and I’m scurrying around the house to get my food prepared for the rest of the evening. Well, it is now 11:30 pm and I’m downing some Ultimate Muscle Protein in between calls and traffic stops. Yes, you guessed it, I’m a police officer and I love it! Who else would have this crazy schedule?

After making a few arrests and finishing most of my paperwork its 2:30 in the morning and time to eat again. The night’s starting to take its toll and by 4:30 my body is screaming for a big comfortable bed. However, I stop to grab a cup of Joe (blueberry and hazelnut mixed, it rocks!) at my favorite gas station and I keep pressin’. Yes….It’s 5:30 and time to eat again! Some of my favorite stuff… Muscle Provider and Ultimate Muscle Protein mixed together like a pudding. Thank you God! I made it through another safe night and I’m headed home to get my 7th and final meal in. This is the best meal of all…Protein Pancakes…yummmm!! I throw 2-3 scoops Ultra Size or Muscle Provider, some splenda, vanilla extract, 1 tbsp of non-fat butter spray, 3-4 egg whites and some water in a bowl and presto! Now, not that the recipe is not good enough as is, but every once in a while I add some fat-free Cool Whip and sugar-free syrup right on top. After I down the last bite of those tasty morsels, it’s 8:30 am and sleepy time for me.

In the next few paragraphs, let me show you why Beverly International is so great at what they do. I’ve been a long-time Beverly user and I needed some help figuring how to fit a good bodybuilding nutrition plan into my crazy schedule. I asked them for help and got it. They took my crazy schedule and gave me a plan that was not only conducive to my fast-paced life style, but very easy to follow. Everything from my supplement regimen to my diet schedule was laid out precisely, (WITH MY OWN LITTLE TWISTS ADDED IN) which made my life (as you can see above) so much easier. I was so happy and proud when I received the email from Roger asking me to share my contest prep with all of you. Thanks again Beverly for this awesome opportunity. Now let’s get to work.

Here is my workout schedule, diet and supplement regimen (to which I added my own little twist) from week 16 to week 12 out from the USBF Empire State Natural where I won the overall Novice title.


Meal 1: 1 whole egg, 7 egg whites; 8 oz beef; 1 cup oatmeal; 1 tbsp flax
Meal 2: 1 scoop Muscle Provider, 1 scoop Ultra Size, 1 scoop Ultimate Muscle Protein,
16 oz water (to make a pudding I simply use less water)
Meal 3: 6 oz turkey or chicken breast, plus 6 oz 93% lean beef; 7 oz red potato or
sweet potato or 1 cup cooked rice; 2 cups vegetables; 1 tbsp flax
Meal 4: (I arranged this meal so that it was preworkout according to my work schedule.)
2 scoops Muscle Provider, 4 scoops Mass Maker, 1 scoop Creatine Select plus Phosphates
(On non-training days, I’d repeat meal 2 instead.)
Meal 5: (This was my post training meal.) 2 scoops Muscle Provider, 6 scoops Mass maker,
18 – 32 oz water; 1 scoop Glutamine Select plus BCAAs and 1 scoop Creatine Select plus Phosphates.
(On days that I did not train, this meal was eliminated.)
Meal 6: 8 oz steak or 10 oz chicken, turkey or fish; 2-4 cups spinach or other leafy green
vegetable or salad w/ 2 tbsp Newman’s Own Dressing
Meal 7: Ultra Size Crepes - 2-3 scoops Ultra Size, 1 whole egg, 5 egg whites, and water
(add cinnamon, splenda or any other non calorie spice to it along with Cool Whip and
no sugar/no fat maple syrup) Yummmmmmmmmmmmmmmmmy!

Supplement Program:
1 scoop Glutamine Select plus BCAAs first thing in the morning; 2 scoops during my workout, 1 scoop after training and another before bed. After completing a five day loading phase, I would take 1 scoop Creatine Select plus Phosphates before breakfast, as well as before and after my workout.

I also took a Super Pak with meal #1; 6 Ultra 40 and 6 Mass Aminos with each meal; 2 Lean Out per meal; 4 Advanced Antioxidants after training; and 3 ZMA 30 minutes before bedtime on an empty stomach.
To really pack on the muscle naturally I took 8 Muscle Synergy first thing in morning, 8 before and 8 after weight training, and 8 more before bedtime.

Training for adding muscle while hardening the physique

Day1	Chest/Shoulders/Abs
Chest	Flat Press	Shoulders	Front Press	Abs
	2 Wrm Ups X 15,10		4 X 8-12	2-300 Reps
	5 X 8,6,4,8,10
			Behind Neck Press
	Incline Press		4 X 20,16,12,8
	2 X 10,6 / 3 X 3-5
			Laterals
	Incline Flyes		4 X 20,15,12,12
	3 X 15-18

Day 2	Legs
Quads	Squats	Hams	Leg Curl
	2 Wrm Ups X 20,15		5 X 12-15
	3 X Max Reps
			Hyper Extension
	Hack Squats		3 X 20
	3 X 12
		Calves	Standing Superset
	Leg Ext After Leg Curl		With Seated Raises
	3 X 15		5 X20

Day3	Back/Arms
Back	Bar/Db Rows	Arms
	2 Wrm Ups X 15,10	Tris	Dips
	5 X 6		4 X Max Reps No Wght

	Front Pull Downs		Tri Pushdowns
	5 X 25,20,15,10,10		4 X 12-15

	Cable Rows	Bis	Ez/Bar Curls
	3 X 12		6 X 20,16,12,8,8,15

			Alt. Db Curls
			4 X 12-15

Day4	Off

Day 5	Sh.First/Chest/Abs
Shoulders	Front/Side/Rear Raises	Chest	Smith Flat Press	Abs
	All Superset		5 X 20	2-300 Reps
	5 X 10-12
			Cble Crs Ovrs/Pec Deck
			4 X 12-15

Day6	Legs-Hams First
Quads	Front Squats/Heel Raise	Hams	Curls, Slow,Strict
	Squats		4 X 15
	5 X 12
			Bent Leg Deadlifts
	Leg Ext. Slow,Strict		3 X 20,15,10
	4 X 15
		Calves	Standing Superset
			With Seated Raises
			4 X12

Day7	Arms First,Back,Abs
Bis	Ez Curl	Back	Chins	Abs
	5x 12-15		4 X Max Reps	200 Total

	Pulley Curls		Pulldwns Behind Neck
	5 X 10		5 X 20,15.10,10,15

Tris	Skull Crushers		Stght Arm Db Pullovers
	4 X 12-15		3 X 20

Day8	Off

Day1	Start Cycle All Over Again

Here’s a little twist you can try on the workout above:

Once a week, on every single body part, I’d go a little nuts performing a 100-150 rep set. Here’s how. Start with a weight you can get 8-10 reps with, then drop the weight by 10% and perform another 8-10 reps. Do this every 10 reps until you reach 100 total reps or until there’s no weight left on the bar.

Here is an example with Dumbbell Curls as the exercise:

100 total reps non-stop:
1st ten reps-70lbs
2nd ten reps-65lbs
3rd ten reps-60lbs
4thten reps-55lbs
5rth ten reps-50lbs
6th ten reps-45lbs
7th ten reps-40lbs
8th ten reps-35lbs
9th ten reps-30lbs
10th ten reps-25lbs
If I’m feeling frisky here, I’ll keep going.

11th ten reps-20lbs
12 ten reps-15lbs
13 ten reps-10 lbs
14ten reps-5lbs

Try this regime with any basic exercise for any body part and you will have a pump that will make you cry!!!

Since I was working out each body group twice every eight days, I made sure to change the order in which I was doing my body groups. For example, my first leg day I started with quads, and then on the second leg day, I put my hams first. I did this to bring up my weak points and make sure I achieved balance in my training. I did not want to give any bodypart precedence over another.

This diet, supplement and workout regimen took a lot of self-discipline, but it was worth it. I achieved the best gains that I’d ever made over a four-week period. Now keep in mind, I’ve been lifting for seven years and all of the sudden I was growing again. I mean serious growth! I started my diet at 254 lbs and 14.2% body fat. At the end of these four weeks, my body fat had dropped to 12% and my body weight was 252 lbs. Every time I went to the gym, I was getting stronger, harder and my pumps were out of control. In quick numbers, that equates to nearly seven lbs of fat….gone. However, since my weight dropped only two lbs, I gained close to five lbs of muscle. I know people who strive for that in a year much less four weeks.

I truly believe that Ultra 40, Mass Maker, Muscle Synergy (especially the Muscle Synergy) and Mass Aminos made all the difference in the world. I had never taken these supplements from Beverly before.

As far as cardio, I was supposed to be doing 15-20 minutes, three times a week but to be honest………………..NOT! I look back now and think I would have had even better results if I’d actually done the cardio.

Day 1 - Chest/Back/Abs
Chest: 12 sets total	Back: 15 work sets	Abs: 3 - 4 exercises
Bench Press	Front Chins (Work up to 3 sets of 12)	Crunches
4 sets of 6-8 reps	or 3 sets 10-12 Wide Grip Pulldown	3 sets of 25 reps
DB Flyes	Bent-Over Rowing	Leg Raises Off Bench
4 sets of 8-10 reps	3 sets of 6-8 reps	3 sets of 25 reps
Incline Bench Press	One Arm DB Row or Cable Row	Cable Twisting Crunches
4 sets of 8-10 reps	3 sets of 8-10 reps	3 sets of 25 reps
(If you wish to add a 4th exercise,	Close Grip Pulldown
reduce sets above to three.)	3 sets of 10-12 reps
	Alternate 3 sets 15 reps weighted Hyperextensions
	one workout and Deadlift 3 sets 10 reps the next.
Day 2 - Legs
Quads: 9--12 work sets total	Hamstrings: 6 work sets total	Calves: 10 sets of 3 exercises
Leg Press Supersetted With	Leg Curls	Standing DB Calf Raise
Leg Ext. 3-4 sets of 8-12 reps	3 sets of 6-10 reps	4 sets of 15-20 reps
Alternate 3-4 Sets of 10-15 Squats	Stiff Leg Deadlifts	Seated Calf Raise
One Workout; and Hack Squats	3 sets of 10-15 reps	3 sets of 10-15 reps
The Next
		Donkey Raise
		3 sets of 20-25 reps
Day 3 - Shoulders/Arms/Abs
Shoulders: 10 work sets total	Biceps: 9 work sets total	Triceps: 9 work sets total
Side Later Raises	Concentration Curl	Triceps Pushdown
3 sets of 8-10 reps	3 sets of 6-10 reps	3 sets of 10-12 reps
Rear Lateral Raises	DB Curl	Lying Triceps Extension
3 sets of 10-12 reps	3 sets of 6-10 reps	3 sets of 8-10 reps
Shoulder Press	Barbell Curl	Close Grip Bench Press
4 sets of 6-10 reps	3 sets of 6-10 reps	3 sets of 6-10 reps
Abs - same as Day 1
Day 4 - Rest Day	Day 5 - Repeat Cycle Over Again

Well, I finally started doing cardio. I was doing 10-20 minutes each Sunday, Tuesday, Thursday, and Saturday. However, I did a different type of cardio each day to keep myself sane. I think cardio is soooo boring; so I have to mix it up. I did my cardio either upon waking, after my workout, or before my last meal.

Ex. Day 1 –stair climber
Ex. Day 2 –treadmill at high incline
Ex. Day 3–stationary bike
Ex. Day 4 –run outside with sprints for 10 second mixed through

Here’s my nutrition program on workout days from 12 to 8 weeks out:

Meal 1: One whole egg, 7 egg whites; 8 oz chicken or turkey; 1/2 cup oatmeal
Meal 2: 2 scoops Muscle Provider and 2 scoops Ultimate Muscle Protein; 16 oz water
Meal 3: 6 oz turkey or chicken breast and 6 oz 96% lean beef; 7 oz red potato or sweet potato or 1 cup cooked rice; 2 cups vegetables
Meal 4: (preworkout) 2-3 scoops Muscle Provider
Meal 5: (post training) 2 scoops Muscle Provider and 3 scoops Mass Maker
Meal 6: 10 oz chicken, turkey or fish; 2-4 cups spinach or other leafy green vegetable or salad w/ 2 tbsp Newman’s Own Dressing
Meal 7: Ultra Size Crepes (same recipe as above)
Or 8 oz turkey or chicken breast, one whole egg, 5 egg whites; 1 cup omelet vegetables

Supplement Program:
I took one scoop Creatine Select before breakfast and after training; and 1 scoop Glutamine Select first thing in the morning; 2 scoops during my workout, and one more scoop before bed. I also took 20-30 Mass Amino during my workout.

Super Pak with meal #1
6 Ultra 40 with each meal
6 Mass Aminos with each meal
4 Muscularity with each meal
4 Advanced Antioxidants after training
3 ZMA before bed
3 EFA Gold with meal 1, 3, 5
2 Lean Out with each meal
8 Muscle Synergy first thing in the morning, before training,
after training, and at night before bed (32 total).

On non workout days I cut the calories and complex carbs as follows:

Meal 1: one whole egg, 7 egg whites; 8 oz chicken or turkey; 1 grapefruit
Meal 2: 1 scoop Muscle Provider and 2 scoops Ultimate Muscle Protein; 16 oz water
Meal 3: 6 oz turkey breast or chicken breast and 6 oz 96% lean beef; 2 cups vegetables
Meal 4: 1 scoop Muscle Provider and 2 scoops Ultimate Muscle Protein; 16 oz water
Meal 5: 10 oz chicken, turkey or fish; 2-4 cups spinach or other leafy green vegetable or salad w/ 2 TBS Newman’s Own Dressing
Meal #6: 8 oz turkey breast or chicken breast, one whole egg, 5 egg whites, 1 cup omelet vegetables

Tim shares his Muscle Provider with best friend

Supplement Program:
Same as above but since I was not training on these days I did not take any of the supplements that are listed immediately before, during, or after training.

Shhhhhhhh! Don’t tell Roger but I was giving myself a cheat meal every Friday night for my 6th meal! Yeahhhh, I know, this is bad but it tasted freakin’ AWESOME! Pizza, chicken wings, you name it, I ate it.

Another great food that I love is sushi. This became one of the staples in my diet for meal three on workout days. Of course, I was very particular about staying within the ratios of what I was supposed to eat. I stuck with tuna and salmon sushi and I really got to know the people at the restaurant so they would make it any way I needed it. The rolls I ordered would have greater amounts of fish and less rice. This food digested quickly and left me looking for more about an hour later. Try it! You might like it!

This four-week program really got things rollin’ for my fat burning (even with my cheat meals). At the end of this portion of the pre contest dieting I weighed 242 lbs and my body fat had dropped down to around 9%. I was still actually getting a little stronger in the gym and still receiving great pumps. My goal was to be 6% or less at the four week mark. This meant I still had some serious work to do. So I did what every desperate man in pre contest dieting would do in this position……….EMAIL BEVERLY INTERNATIONAL again! HA HA

In Part II, I will break down my pre contest regimen from week 8 all the way through contest day. Be ready because it is NOT FOR THE FAINT OF HEART!

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