Here’s How I Got Ready for the 2007 NPC Team Universe Contest
By: Tracy Beckham, 2007 NPC Team Universe Overall Winner www.tracybeckham.com
No Nonsense Newsletter Volume 12 #4
How awesome and amazing it was for me to have my dreams of turning pro come true! I’d been pursuing this goal for 21 years and at age 45 I achieved it. The recipe I can give you for success in bodybuilding is pretty much the same for anyone who has been truly successful in any business or personal endeavor - discipline, dedication, consistency and visualization practiced over and over.
As I prepared for this year’s Team Universe I read the book, The Secret, by Rhonda Byrne. Two phrases from the book that really hit home for me are, "Your level of achievement is determined by your level of expectation" and "Obstacles are what you see when you take your eyes off your goals". As I read the book and watched the DVD I became convinced that I really could win the overall at the Team Universe and earn my lifelong goal, an IFBB pro card. Every single day I visualized standing on stage in New York City at the Tribeca Performing Arts Center being awarded the overall trophy. The more I visualized it, the more real it became. By the time the contest day arrived I truly believed I would win. And I did!
I’ve received a moderate amount of publicity lately and the first thing most people ask me is, "How long have you been working out?" When I answer, "Over 21 years" I can see them trying to do the math trying to figure out my age. I help them out and say, "Yes, I’m 45 years old." They’re surprised, but I’m proud. Bodybuilding done right is a great sport and lifestyle – it keeps you young and healthy – body and mind.
Here’s how I got started. I joined an "all female" gym in 1985 to get into better shape. Like many women, I was "bottom heavy" and wanted to balance out my shape. I was amazed how quickly my body responded to weight training. I loved it. At first, my parents weren’t thrilled. They didn’t think that bodybuilding was what a young lady should be doing. But now they’re very proud of my achievements.
I got serious the next year and joined Gold’s gym. I was living in Alberta, Canada at the time and Mr. Canada trained me for my first bodybuilding show. I won and went on to represent Team Canada at the 1987 IFBB Hawaii International Invitational contest. Now 20 years later I am on Team USA competing at the 2007 IFBB World Bodybuilding Championships in Spain!!
Now, let me tell you what has worked for me in finally attaining my IFBB pro card. Hopefully, you can achieve your goal in less time than the 20 years that it took me by following my strategies. I start my contest prep if I can, one year in advance. Yes, that does sound like a long lead time, but it really isn’t. I allow myself nine months to gain size and three months of pre-contest dieting – those months go fast and it is always better to be prepared.
Off-season strategies
Let’s start with the off-season.
I have never gained more than 12-15 pounds of body weight in the off-season. Usually it’s less than ten. I don’t do much cardio in the off-season, maybe three days a week for 20-30 minutes per session. But, I do eat clean. I just don’t believe it’s necessary or beneficial for a female competitor to gain 25-30 lbs. in the off-season! You should eat to attain lasting, lean muscle, not so much that you have to diet twice as long and hard just to lose the added fat. The off-season is definitely not a free ticket to the buffet table!
I train 5 days a week, one body part each day. I keep my weights fairly heavy using compound movements with the goal of putting on as much muscle mass as possible.
What’s "heavy"? Everyone’s different, but for me its 155lbs for reps on the bench and six plates per side on the leg press. I know that some of you reading this lift more, but perfect form and safety are always a priority with me.
• My current training split is Back, Legs, Chest, Shoulders and Arms. I train Calves and Abs three times a week (M W F).
| Pull-ups (close grip) |
4 x 8 |
Bodyweight |
| T – Bar Rows |
4 x 10 |
55 lbs |
| V Grip Front Pulldowns |
4 x 10 |
115-125 lbs |
| DB Pullovers |
4 x 10 |
60 lbs |
My off season diet is similar to my contest diet (see below). Just a few more calories and not quite as strict. Off season supplements are Ultra Size, Muscle Provider, Mass Aminos, Ultra 40, Glutamine Select, Creatine Select, EFA Gold and Joint Care – all Beverly.
A typical day
Whether it’s the off season or pre contest my first priority is my clients. I train clients Monday-Saturday. Rather than have clients come to a specific training facility, I go to them. I train all of my clients in their homes. Here’s a typical day. I get up at 6:30. My first priority is making my coffee - I don’t go anywhere without it!! Next I check my emails. My first client is at 8:30 am and my last client may be as late as 6:30 pm. I normally train five clients per day, back-to-back one hour sessions, with drive time between. I schedule my own training around my clients’ schedules. My preference is 6:30 pm because I’ve always had more energy and strength in the evenings. I’m usually in the gym 1-1½ hours, 5 days (off-season) or 6 days (pre-contest). After training I eat dinner, watch some TV, answer emails again, and then if it’s pre-contest, I always practice my posing routine for half an hour before going to bed.
Pre-Contest Nutrition
I started my pre-contest diet 11 weeks out from the Team Universe. I determine when I switch to my pre-contest diet by my appearance, level of conditioning, and body fat. Remember, I keep my body fat down in the off-season, so 9-11 weeks is long enough for my pre-contest diet. Everyone has to pay the piper sometime, either on or off-season. My preference is to watch my diet off-season rather than doing hours of make-up cardio at contest time.
My pre-contest diet for the Team Universe 
MEAL 1
7 egg whites
1 whole egg 1/2 cup oatmeal
2 Ultra 40
2 Mass Aminos
MEAL 2
2 scoops Muscle Provider
3/4 tbsp flax
2 Ultra 40
2 Mass Aminos
MEAL 3
8 oz lean beef
1/2 cup brown rice
1/2 cup green vegetables
2 Ultra 40
2 Mass Aminos
MEAL 4
2 scoops Muscle Provider
3/4 tbsp flax
6 strawberries
MEAL 5
8 oz fish
6 oz sweet potato
1/2 cup green vegetables
2 Ultra 40
2 Mass Aminos
Supplements
I always include at least one serving of Glutamine Select plus BCAAs before training and one serving of Creatine Select plus Phosphates before and/or after training. I also have another scoop of Muscle Provider when I complete my training for the day.
Footnote to my supplement program. I have used Beverly International products since 1996. I’m also a distributor and make sure that they are available to my serious clients. I have been “true and blue” Beverly for more than ten years because I know their supplements yield results!! Now you know what this IFBB pro really takes.
Meal Planning – since I’m on the road throughout the day training my clients in their homes I have to pack meals 2-4 in a medium sized cooler to take along with me daily. I eat breakfast and dinner at home. Twice a week I bulk cook my food, either in the mornings before I go to work or after my work day is done. Here’s how I do it. I put a pot of brown rice on the stove, and a bag of tilapia or chicken in the oven. I also roast my green beans in the oven at the same time I’m cooking my chicken or fish. It is such a time saver when I do everything at once.
Pre-Contest Training
I trained on a 5-day split, one main body part a day, still using compound movements as heavy as I could in good form.
Day 1: Back, Calves
Day 2: Chest
Day 3: Legs, Calves
Day 4: Shoulders
Day 5: Arms, Calves
Day 6: Rest
Day 7: Repeat
Abs – 3 days a week
Cardio – 4-5 x week 30-40 minutes a day – early in the morning if I could, if not, after strength training
Cardio
Yes, I still have to do some cardio at contest time, even though I can’t say I look forward to it. For the Team Universe I did cardio four days a week, 30 minutes a day, starting at 11 weeks out. The last four weeks I backed off the cardio a bit as I felt I was losing a bit of muscle size. I believe that when you still have enough complex carbs in your system early in your pre-contest dieting you also have energy to do more cardio, so that is why I try to get the majority of my body fat off early before show time. I learned this tip from my good friend Tricky Jackson – IFBB Pro Bodybuilder.
Here’s how I rank the three essential factors to developing a lean, muscular physique: first in importance is proper nutrition, next is strength training, and finally you need cardio for your fine tuning.
Tanning
I start using the tanning bed every other day, four weeks out from show time. I don’t really think tanning beds are that good for your skin, but for this show it was important for me to have a decent base tan. If you choose not to use the tanning bed, just make sure you start earlier with your coats of Protan. You absolutely have to be dark enough on stage. For Team Universe I was professionally spray tanned by Mary Hobbs with Protan. It was awesome. The color, convenience, and time saved sure beat out my old way of applying coat after coat of Protan by hand.
One thing I tell all my clients who are preparing for a bodybuilding or figure competition, "Even if it’s your first time on stage, look as professional as possible, not like a rookie". Everything – your posing, your tanning, your suit, even your backstage demeanor – must be the same as if you were a polished professional.
Mental aspects
Discipline - Discipline is the most important aspect in successfully achieving your goals, whether it is in bodybuilding or just in life in general. You have to have discipline with your diet and training. Dedication and consistency are also very important to the synergy of success with a bodybuilding career. As I stated at the beginning of this article, I also visualize – visualize being my best, visualize winning!
Goals:
My ultimate goal for the past 20 years was to turn pro. After winning the NPC Masters National Light Heavyweight division in 2004 I realized that earning my pro card was attainable. Three years later it happened. Now I’m looking forward to the World Championships in Spain this fall. After that, I haven’t made a decision as to which show or when I will make my IFBB pro debut.
TRACY BECKHAM
Occupation: Certified Personal Trainer & Nutrition Specialist; Owner of Tracy Beckham’s
Unique Physiques; IFBB Pro Bodybuilder; NPC Bodybuilding/Figure/Fitness Judge. I specialize in
In-Home personal training/ core and strength training.
Age: I was born November 11, 1961 in Edmonton, Alberta, Canada
Current residence: Dublin, California
Height/Weight: I’m 5’ 6 ½” and my contest weight is approximately 140. Off-season weight is
around 146. I know I’m going to have to put on some more size to compete at the IFBB Pro level but
still my main focus will be conditioning and keeping my symmetry.
Years Training: I’ve been training for 22 years (since 1985) and competing for 21 years.
My first competition was 1986.
Other Athletic Endeavors: Through school I played volleyball, basketball, softball, gymnastics,
figure skating, and competed in track and field.
Most Inspiring Female Bodybuilders: Cory Everson and Lenda Murray have been my two main
role models since I’ve started reading Shape and Muscle and Fitness back in 1985. I love
bodybuilding and lifting weights as it gives you the ability to sculpt the body, and stay fit and
firm. To me the body is a piece of artwork and beauty – bodybuilding is that to me.
Inspiring Book: The Secret
Other Interests: I enjoy dinner and movies with friends, listening to mainly hip-hop or
dance music; love to dance; watch UFC fighting and I also enjoy discussing politics!!
Current Beverly supplements I use: I have used Beverly supplements since 1996 exclusively !!
I am a Beverly distributor. I use Beverly products because I know they are tried and true to
work for me and provide high quality protein and various supplements that work!
The Beverly products I use are – Mass, Ultra 40, Glutamine Select, Creatine Select,
Muscle Provider, Ultra Size, EFA Gold, and Joint Care.
What would you recommend to someone who has never used Beverly supplements before?
Three basic supplements I always suggest to my Personal Training clients are Mass,
Ultra 40 and Muscle Provider. Along with a proper Nutrition Plan these three Beverly
supplements will provide a good base for gaining lean muscle mass and in turn will
help them lose body fat also.
Words to Live By: Follow your dreams – through discipline, dedication,
consistency and visualization you can achieve your bodybuilding goals – and many
other things in life!
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