Marcus Jefferson

5-Phase Bodybuilding Nutrition Plan

By: Marcus Jefferson No Nonsene Magazine Volume 18 issue 1


Note from Sandy: Roger and I had just returned from the NPC KY Muscle (the final national qualifier before the NPC Nationals, with over 300 contestants) when I received this short email from Marcus Jefferson.

Marcus Jefferson side chest pose
"My name is Marcus Jefferson and I wanted to say thanks for Beverly’s great supplements. Without them I couldn’t have won the Kentucky Muscle this weekend. I am all natural, never juiced, not one time. Hard work, diet and Beverly products are all I used. Thanks again."

I contacted Marcus and asked if he would share his nutrition and training with our readers. Marcus is a man of few words, but he sent in his 5-Phase Nutrition Program, along with the supplements he used in each phase, as well as his complete training program. I think that his program is definitely worth trying for any of you big guys out there. And with modifications, it should work for anyone with the same goals – GET BIGGER and HARDER.

Marcus is 33 years old, 5’11", weighs 265 off-season and in the low 220’s for the KY Muscle contest. His favorite bodybuilder is Flex Wheeler. Marcus will take if from here.

My trainer, Cedric Williams introduced Beverly Products to me as I started to prepare for the 2012 NPC Kentucky State Championships. I placed 1st in the super heavyweight and 3rd in the novice at that show, which was my first as a bodybuilder. I was satisfied with my placing but really wanted to do better the next time. We went back to the drawing board and came up with a new plan. I took one week off and started training for the NPC KY Muscle. Here’s the thirteen week pre-contest workout, diet and supplement regime that helped me garner the overall open men’s bodybuilding title at the 2012 NPC KY Muscle.

5-Phase Nutrition Plan

Weeks 13-11: Get harder and fuller
Meal 1: 8 egg whites; 1½ cup oatmeal
Meal 2: 8oz steak; 1½ cup rice
Meal 3: 8oz ground turkey; 8oz sweet potato
Meal 4: 8oz chicken; 8oz sweet potato
Meal 5: 8oz ground turkey; 2 cups pasta
Meal 6: 8oz steak; 1½ cup rice

Weeks 11-8: Get stronger, keep muscle fullness
Meal 1: 8oz steak; 1 cup oatmeal
Meal 2: 8 oz steak; 1½ cup rice
Meal 3: 8oz ground turkey; 10oz sweet potato
Meal 4: 8oz chicken breast; 1 cup rice
Meal 5: 8oz ground turkey; 10 oz sweet potato
Meal 6: 10oz steak; 1 cup rice

Weeks 8-5: Getting close to the contest, abs are in, thighs and hamstrings are almost shredded, striations in glutes are there
Meal 1: 8 egg whites; 1 cup oatmeal
Meal 2: 12oz steak; ½ cup rice
Meal 3: 8oz ground turkey; 8oz sweet potato
Meal 4: 8oz chicken breast; 1 cup rice; ¼ cup almonds
Meal 5: 8oz ground turkey; 1 cup broccoli
Meal 6: 8oz steak; 1 cup rice

Weeks 5-2: Christmas tree looks good; skin is thinning out; mental focus is on point
Meal 1: 8oz steak; 1 cup rice
Meal 2: 8oz chicken breast; 1 cup rice
Meal 3: 8oz ground turkey; 8oz sweet potato
Meal 4: 8oz steak; 8oz sweet potato
Meal 5: 12oz ground turkey; 8oz sweet potato
Meal 6: 8oz chicken; 1 cup rice

Weeks 2-0: This is time to do a few minor tweaks; focus on posing, the more I pose the harder I get; don’t get flat
Meal 1: 12 egg whites; ½ cup oatmeal
Meal 2: 10oz chicken breast; 1 cup rice
Meal 3: 10oz chicken breast; 8oz sweet potato
Meal 4: 8oz 94% lean meat; 8oz sweet potato
Meal 5: 8oz chicken breast; 2 cups spinach
Meal 6: 8oz salmon; 6 asparagus spears

Training


Monday: Quads
  1. Leg extensions 4x30
  2. Leg presses 6x12
  3. Front squats 4x15
  4. Hack squats 7x7

Tuesday: Hamstrings & Back
  1. Stiff leg deadlifts 4x12
  2. Leg curls 4x12
  3. Reverse leg curls 7x10
  4. Pull-ups 5x10
  5. Bent over rows 3x12
  6. T bar rows 4x10
  7. Reverse grip pull ups 3x12

Wednesday: Chest & Triceps
  1. Bench press 5x10
  2. Incline presses 3x12
  3. Neck presses 3x10
  4. Flat flyes 4x10

Thursday: Shoulders & Bi’s
  1. Side laterals 6x15
  2. Military presses 3x10
  3. Front raises 3x12
  4. Shrugs 5x10
  5. Hammer curls 3x10
  6. Preacher curls 3x10
  7. Concentration curls 3x10
  8. Incline curls 4x8

Supplements

Weeks 13-11: Ultra 40, Mass Aminos, Glutamine Select

Weeks 11-8: Ultra 40, Density, Glutamine Select

Weeks 8 until the contest: Lean Out, 7-Keto, Ultra 40, Density, Glutamine Select

My plans for the future are to keep getting bigger and leaner. 7-Keto and Lean Out are the supplements that will get the job done. I am training for a pro qualifying natural show. My goal is to make it to the Natural Mr. Olympia within a year or two.

Marcus Jefferson with trophy