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