Trials and Tribulations of a First Time Bodybuilder

By: Anthony Chapman
No Nonsense Newsletter Volume 12 #2

I had to deal with many challenges on this journey to enter my first bodybuilding show. Iím in the military and travel an average of two weeks every month. My 3-month old twin daughters were fighting a serious illness which necessitated over night hospital stays. I was attending evening college classes. Needless to say, I rarely got a full nightís sleep. Faced with all these difficulties, I was still able to achieve the best physique of my life with the help of the Beverly International precontest workshop.

Throughout my life, Iíve always been the type of person that was able to accomplish whatever I put my mind to. As a Division I outside linebacker at the University of Southern Mississippi, we won two Conference USA Championships and I played in four Bowl games. I earned my degree in Exercise Physiology and then went on to grad school. After completing grad school and earning my masters in Sports Administration, I entered the Air Force. Iíve deployed in support of Operation Iraqi Freedom, and served my country in other capacities as well. Through all these accomplishments, bodybuilding was still a goal of mine that remained unfulfilled.

Anthony Chapman posing on stage March 2006, I attended my first bodybuilding competition. My cousin, Justin (Daryl) Bibby was competiting in his first show and I went to see him. I was amazed at his physique and the transformation that had taken place. I asked him how he got in such great shape, he simply stated ďBeverly InternationalĒ. After attending the show, I began to get more serious about bodybuilding.

September 2006, My wife and I were expecting twin daughters in November, 2006, but they arrived two months early. Born at 28 weeks and weighing only 2 pounds each, they struggled each day to live. After battling for two months in the intensive care unit, we finally got them home in November. Although they were at home, the fight wasnít over. They were on oxygen, and heart and breathing monitors. Visits to the emergency room were fairly common.

December 2006, I received an invitation from Beverly International to attend the Countdown to Competition. Through all the stresses of the past couple of months, this was a bright spot. The question was, ďHow was I going to have time to fully dedicate myself to being successful?Ē My wife and I were both in the military, our daughters were extremely ill, I traveled two weeks each month with my job, and to top it all off, I was in night school taking Chemistry and Physics. My wife knew bodybuilding was a life long goal of mine, so she gave me her full support. We talked it over and developed a plan.

December 9, The first session and I was all ears. I was trying to soak up as much info as possible. Iíd seen all the Beverly athletes on the posters and magazines, and had a strong desire to become one of those athletes. I knew Beverly produced great athletes, and it was an honor to be selected. 15 weeks out from the competition, I had a long road ahead of me, but Beverly came up with a plan. Posing was a big issue for me. I was probably the worst in my group at posing. There was a lot of work that needed to happen in this area. I dedicated myself to getting better. I learned fairly quickly that bodybuilding takes a lot of dedication, focus, and sacrifice. Christmas and New Yearís holidays were near and I had to stay true to my diet. My starting weight was 213 and I had to get down to at least 198 to compete as a Light Heavyweight. I hadnít been that light since high school, so it was going to be challenging.

January 2007, I already began to get nervous about making my weight. My physique was changing and other people in the gym were noticing the difference, but my weight stayed the same. Steven Wade told me to not stress about my weight at the January 6 session. I learned that I was losing body fat and gaining muscle at the same time (during the first four weeks on the 15 week out diet and supplement program Ė see sidebar Ė Iíd gained three pounds of muscle and lost four pounds of fat). I had exceeded the body composition goal set by Beverly for the second session. My confidence level was starting to get better.

After the second session, my wife and I came close to losing the oldest of our twin daughters. She was hospitalized, had two surgeries, and placed on a ventilator. I spent a week at Cincinnati Childrenís Hospital. In order to maintain my diet and workouts, I brought my supplements to the hospital. I performed exercises in a 5 x 8 room reserved for parents. The next couple of weeks, I was traveling with my job. Flying frequently and staying in hotels didnít make dieting easy. Every trip I went on, I packed one travel bag for all my supplements. Every flight TSA pulled me to the side to check my luggage. To eat on schedule while flying, I would put two scoops of protein in several zip lock bags and take them on the plane with me. No matter where I went, water was always available. This resolved my issue with maintaining my diet. I tried to make sure that every hotel I stayed in had a gym.

February 2007, (Session 3), through all the difficulties, I made my goal once again (I lost 3.5 pounds bodyfat.) I was really proud of myself. Now things were kicked up a notch. We were going to start meeting every two weeks. I wanted to continue to make progress and make my goal. Within these next two weeks, the youngest of our twins was hospitalized and had surgery. Our entire family spent Valentineís Day in Daytonís Childrenís Hospital. A week later, and it was time for my final workshop with Beverly. This was the first time I didnít make my goal. The adversities in my life had finally caught up with me. With all the work Beverly had put into me, I felt that I owed it to them to do my best. There were four weeks left before the show and Roger told me I needed to be completely strict on my diet and really concentrate on cardio if at all possible. My diet, workouts, and cardio were kicked into high gear. Letís not forget that Iím in school. Finals were two weeks away, so this was going to take a lot of dedication to come in my best shape for the show. The last four weeks, I noticed daily changes in my body. When you actually stick with the plan, it works tremendously.

March 2007, Showtime. I was so excited that I couldnít sleep the night before. I was ready to show off all my hard work. My goal was to finish in the top 5. Even though there were ten in my class, I felt confident the day of the show. Just performing my routine for my family would make everything worth it. I finished second in my class. This far exceeded my expectations. Little did I know I was only one vote away from first place. Everything was like a dream. It was an experience that I will never forget. I was finally able to call myself a bodybuilder. I resembled all the athletes I admired in the magazines. I owe it all to Beverly International for taking a chance and believing in me.

Iím no different than any of you. The transformation that took place with me has greatly inspired other military members to pursue their fitness goals. Anyone who truly has the desire to compete as a bodybuilder has the ability. You are the only person that can hinder your success. Set a goal, stay focused and dedicate yourself to being successful. Those who desire it the most and have the discipline will be most successful. You will be amazed as to what you can accomplish when you put your mind to it.


Posing: Posing proved to be a critical aspect of my training. As soon as I learned its importance at the Beverly workshop, I really focused on improving in this area. The more I posed, the deeper my cuts became and the better my physique looked. My confidence level kept increasing as my posing got better and better. I watched Pumping Iron every chance I got to pick up pointers and watched other posing videos as well. What really helped was at the 8-week-out workshop when we went over a basic individual posing routine and were told that when we came back two weeks later we were going to perform our routine for the rest of the group. So, by developing my routine early, I had six more weeks to practice and refine it. This advance preparation made being on stage a breeze. Cardio: To really get lean, I do cardio first thing in the morning prior to breakfast. I prefer doing cardio by running on the treadmill with no elevation. I vary my running by doing intervals of jogging and sprints. I feel I burn more calories this way and get more out of my workouts.
15 Weeks out:  (3 Days a Week)
Treadmill: 20 minutes.
> After 3 minutes at 4.5 mph, sprint at 6.5 mph for one full minute and then
decrease the speed back to 4.5 mph for 3 more minutes.  Repeat this sequence for 20 minutes.

12 Weeks out:  (4 Days a Week)
Treadmill: 20 minutes. Alternate 3 minutes at 4.5 mph, then 1 minute at 6.5 mph.

8 Weeks out:  (6 Days a Week)
Treadmill: 20 minutes. Alternate 3 minutes at 4.5 mph, then 1 minute at 6.5 mph.

6 Weeks out:  (6 Days a Week)
Treadmill: 30 minutes.
> 10 minutes of running at 5.0 mph
> After 10 minutes at 5.0 mph, sprint at 7.0 mph for one full minute and then
decrease the speed to 5.0 mph for 3 minutes.  Repeat this sequence of sprints for 20 minutes.

4 Weeks out:  (6 Days a Week)
Treadmill: 40 minutes.
> 10 minutes of running at 5.0 mph;
> Alternate 1 minute at 7.0 mph with 3 minutes at 5.0 mph for a total of 20 minutes.
> Jog at 5.0 mph for the remaining 10 minutes.

2 Weeks out:  (6 Days a Week)
Treadmill: 50 minutes.
> 10 minutes of running at 5.0 mph;
> Alternate 1 minute at 7.0 mph with 3 minutes at 5.0 mph for a total of 30 minutes.
> Jog at 5.0 mph for the remaining 10 minutes.

Workout Schedule: Three on Ė one off
Day 1: Chest and Back
DB Bench Press: 4-5 sets of 7-10 reps
DB Rows: 4-5 sets of 10 reps

T-Bar Rows: 3 sets of 10 reps
Lat Pulldown: 3 sets of 10 reps
DB Incline Press: 4 sets of 10 reps
DB Decline Press: 4 sets of 10 reps
Crunches: 4 sets of 25 reps

Day 2: Legs/Calves
Squats (Old school, not on the Smith Machine): 5 sets of 5 reps
I believe squats add mass to my entire physique and I make every set a challenge.
Leg Press: 4 sets of 15 reps
Leg Curls: 4 sets of 10 reps
Leg Extensions: 4 sets of 10 reps
Seated Calf Raises: 5 sets of 25 reps

Day 3: Shoulders and Arms
Triceps Kickbacks: 4 sets of 10 reps
Front/Side/Back Raises: 3 sets of 10 reps
DB Curls: 4 sets of 10 reps
Concentration Curls: 4 sets of 10 reps
Triceps Pushdown: 3 sets of 10 reps
DB Military Press: 4 sets of 10 reps
Day 4: Off


15-7 weeks out
Supplements: I took a Super Pak with meal #1; 3 EFA Gold with Meal #1 and #5;
4 Ultra 40 tablets, 4 Mass Aminos and 2 Lean Out with each meal listed below.
Meal #1
2 whole eggs, 4 egg whites
8 oz lean meat
1 cup oatmeal - before cooking

Meal #2 
Protein Drink with two scoops Ultra Size, plus one scoop Muscle Provider, two tablespoons almond butter

Meal #3 
10 oz chicken
8 oz sweet potato or 1 cup cooked brown rice
2 cups vegetables

Meal #4 (same as meal #2)

Meal #5
12 oz lean meat (chicken breast, fish, turkey breast, beef filet, etc)
2 cups vegetables
Salad with 2 tbsp vinegar and oil dressing

Meal #6
Protein Shake or Pudding: 2 Scoops Ultra Size, two tablespoons
almond butter, with enough water to make a shake or pudding consistency
8 egg whites, 2 yolks
1 cup oatmeal
Diet: 6 weeks out
Supplements: Same as before except I upped the Ultra 40 to 6 tablets
per meal and added 3 Muscularity with each meal listed below.

Meal #1 
8 oz lean beef or turkey
6 egg whites
½ grapefruit

Meal #2
Protein Drink: 2 scoops Ultimate Muscle Protein, 1 scoop Muscle Provider

Meal #3
10 oz tilapia
½ grapefruit

Meal #4
Protein Drink: 1 scoops Ultimate Muscle Protein, 2 scoops Muscle Provider

Meal #5
10 oz tilapia
½ grapefruit

Meal #6 
6 egg whites, 1 cup vegetables

Monday and Thursday:  In place of meal 6: 1.5 cups oatmeal, 10 oz sweet
potatoes, medium banana, 1 cup vegetables, 1 tbsp almond butter.

Personal Profile: Anthony (Tony) Chapman

Age: 28 Occupation / Education: Air Force Officer, F-22 Communications Team Lead Masterís Degree: Sports Administration (University of Southern Mississippi, 2001) Bachelor Degree: Sports Medicine, Exercise Physiology (University of Southern Mississippi, 1999) Family or Marital Status: Married Jessica (wife), Twin Daughters (Ashley & Makayla) Current Residence: Miamisburg, OH Where do you train: Wright Patterson Air Force Base (Wright Field Fitness Center) Height: 5-10 Off Season Weight: 215 Contest Weight: 195 Favorite Cheat Food: Pizza Favorite Bodybuilding Meal: Ultra Size Shake with Strawberries My Favorite Supplements: Beverlyís Protein is the best Iíve tasted. I recommend Ultra Size. No matter how busy my day is, Ultra Size will take care of my meal requirements. I like the versatility of this product. I take Ultra 40 and Mass with each meal. Ultra 40 gives me extra protein from a red meat source that complements and completes the amino acid profile of the white meat (chicken, fish, turkey) source. Mass gives me additional amino acids with my meals and I take extra during training. This gives me a really good pump during my workout and decreases fatigue. Additionally, Iím replenishing my body with essential amino acids to build muscle while Iím training. I believe this has been a major factor in my ability to build muscle and keep it during contest dieting.
What supplements would you recommend to start with for someone who wants to compete but has never used Beverly supplements before? For those who want to start competing, I would start using Mass Aminos, Ultra Size, Super Pak, Ultra 40, and Lean Out. This is a good base to start building muscle and getting lean. Most Inspiring Bodybuilder: Flex Wheeler (He dealt with a lot of adversities and achieved success) In your CD player: Young Jeezy Hobby or interests outside bodybuilding: Real Estate Other Interests: Earning a Doctor of Physical Therapy Degree
Words to live by ďItís not what they call you; itís what you answer toĒ

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