It’s been a lot of fun these past three years watching my body go through a "metamorphosis" of sorts while winning a few competitions along the way. My first competition, the 1997 NPC Tri-State Novice, saw me weigh-in in the mid 160’s. After just two months with Beverly International I?d already made enough improvements to win the Overall title. Now, three years later I compete in the mid 180?s as a light heavyweight. So over the three years with Beverly I?ve increased my competition weight by 20 lbs! In this article I?ll let you in on my diet and training methods I utilized in preparation for the drug free 2000 NANBF USA.
Jeff Williamson, our newest Beverly drug free pro!
I started my precontest diet and training with a visit to Beverly International 12 weeks out from the USA. I weighed in at 207 at 11.7%. As usual I gave Roger and Sandy another challenge. I?d have to lose about 20 lbs., retain or add to my lean mass, and come into the USA in the best shape of my life. We did some innovative things - training, diet and for me a first ? cardio wise! Here?s what we did ?
My split looked like this: Day 1- A.M./Back, 12:00/Bike, P.M./ Shoulders Day 2 - A.M./Quads, 12:00/Bike, P.M./Off Day 3- A.M./Chest, 12:00/Bike, P.M./Traps & Triceps Day 4- A.M./Biceps, 12:00/Bike, P.M./Hamstrings & Calves
Wednesday was always my day off - School night. Abs were trained every other day. Posing was performed throughout and after each training session Total training time per session varied from 30 ? 45 minutes.
The idea I had behind this type of training was:
4 GH Factor and 4 Lean Out Wait 15 min. 20-30 Muscle Mass
6:00 A.M. Chest Incline Dumbbell Press Warm up 5 sets x 8-10 reps Decline Dumbbell Fly's 3 sets x 15-20 reps Flat dumbbell press 3 sets 10-12 reps *weight; as heavy as I could lift for the prescribed number of reps ** Even though my first workout of the day was done on an empty stomach, with the GH Factor and Muscle Mass I always got an incredible pump 12:00 - Bike 30 minutes/ Abs 8:00 P.M. Traps Dumbbell shrugs 6 sets x 10-15 reps Triceps Push downs 3 sets 15-20 reps. Rack lockouts- heavy press from the top of my head to lock out (I started doing these because of some shoulder problems) -3 sets x 6 to 10 reps. Lying DB triceps extensions performed across my body - 3 sets 10 - 15 reps.
I rotated three different diets with varying calories, carbs and fat content. My supplement program was constant each day with any exceptions noted below:
Supplement Program 4 GH Factor and 4 Lean Out three times daily ( Prior to each training session) Super Pak with 1st meal 5 ? Ultra 40 per meal 3 - Mass Aminos per meal 20 ? Muscle Mass 10 minutes before training and 5 or 10 more during training 1 TBS (15 grams) L-Glutamine after training (on Monday & Thursday only) 3 BEV ZMA before bed EPH three times daily except Monday and Thursday I added 4 Muscularity per meal on Tuesday and Friday
High Calorie and Carb Load Monday and Thursday: Meal #1 8 oz. 93% lean beef, chicken breast or turkey breast 3 egg whites, 1 whole egg 1 grapefruit Meal #2 Protein Drink: 3 scoops Ultra Size, 2 TBS Heavy Cream, 18-oz water Or: Protein Drink: 2 scoops Beverly International Muscle Provider, 1 scoop 100% Egg Protein, 2 TBS Heavy Whipping Cream, 4 strawberries, 12 oz water Or: 9 oz can tuna or 8 oz Chicken breast, 3 egg whites, 1 yolk, 1 tomato Meal #3 8 ounces chicken (weighed prior to cooking) 4 cups salad (lettuce, tomato, carrot, cucumber, green peppers, etc.) or 2 cups green beans 2 TBL Cider Vinegar and 1 TBS Sunflower Oil (or other vegetable oil) for a dressing Meal #4 Protein Drink: 3 scoops Ultra Size, 2 TBS Heavy Cream, 18-oz water Or: Protein Drink: 2 scoops Beverly International Muscle Provider, 1 scoop 100% Egg Protein, 2 TBS Whipping Cream, 1 TBS Flax Oil, 4 strawberries, 12 oz water Or 9 oz can tuna or 8 oz Chicken breast, 3 egg whites, 1 yolk, 1 tomato Meal #5 10 oz chicken breast, turkey breast or very lean beef (filet would be ideal) 2 cups green leafy vegetables or salad ((asparagus, broccoli, cauliflower, green beans, spinach or zucchini) Meal #6 Ultra Size Crepes Monday In place of my normal sixth meal and Thursday as a 7th meal: 1.5 cups oatmeal (precooked) or cooked rice, 10 oz. sweet potato (with Muscle Provider and butter), 6 oz. banana, 1 cup vegetables Moderate Calories ? Low Carb Wednesday / Saturday / Sunday Meal #1 8 oz. 93% lean beef, chicken breast or turkey breast (not other turkey products) 3 egg whites, 1 yolk 1 grapefruit Meal #2 Protein Drink: 2 scoops Muscle Provider, 1 scoop Egg Protein, 2 TBS Heavy Cream, 1 TBS Flax Oil, 4 strawberries, 12 oz water Or: 9 oz can tuna or 8 oz Chicken breast, 3 egg whites, 1 tomato Meal #3 8 ounces chicken (weighed prior to cooking) 4 cups salad (lettuce, tomato, carrot, cucumber, green peppers, etc.) or 2 cups green beans 2 TBL Cider Vinegar and 1 TBS Sunflower Oil(or other vegetable oil) for a dressing Meal #4 9 oz can tuna or 8-oz chicken breast, 3 egg whites, 1 tomatoOr: Protein Drink: 2 scoops Muscle Provider, 2 TBS Whipping Cream, 1 TBS Flax Oil, 4 strawberries, 12 oz water Meal #5 10 oz chicken breast, turkey breast or very lean beef 2 cups green leafy vegetables or salad Low Fat / Low Carbs Tuesday and Friday Meal #1 5 oz. turkey breast 5 egg whites, 1 yolk 1/2 grapefruit or 4 large strawberries Meal #2 Protein Drink: 2 scoops Muscle Provider, 2 TBS Whipping Cream, 4 strawberries, 12-oz water Or: 6 oz Tuna, 3 egg whites, 1 TBS Flax, 1 tomato or ½ cup vegetables Meal #3 6 ounces chicken (weighed prior to cooking) 4 cups salad (lettuce, tomato, carrot, cucumber, green peppers, etc.) 2 TBL Cider Vinegar and 1 TBS Sunflower Oil (or other vegetable oil) for a dressing Meal #4 6 oz can tuna or 5-oz. chicken 3 egg whites 1 tomato or ½ cup vegetables Meal #5 Protein Drink: 2 scoops Muscle Provider, 2 TBS Whipping Cream, 4 strawberries, 12-oz water Or: 6 oz Tuna, 3 egg whites, 1 TBS Flax, 1 tomato or ½ cup vegetables Meal #6 6 ounces lean meat (chicken, fish, filet mignon or Laura?s Lean Beef) or 8 oz CodFish 1.5 cups vegetablesAdditional Comments Regarding Training and Supplements:
At 6 weeks out, I began to train three times a day, YES three times. Workout #1 @ 5:30 A.M. - main workout, Workout #2 @12:00 P.M. - aerobics, Workout #3 @ 8:30 P.M.- smaller body part. Another big difference was taking 20 to 30 Muscle Mass before my first training session. The Muscle Mass and the GH Factor taken in the morning helped me sustain my morning workouts. As a matter of fact, I actually got awesome workouts right up to contest time. In my A.M. workouts I always felt extremely strong and got fantastic pumps.
Another new supplement I used during this time was Beverly ZMA. I also used a supplement called "Joint Care", I was having flare ups with tendonitis in my elbow as well as some shoulder problems but after a few weeks of using Joint Care, I was back at 100 percent intensity! I think being able to train with 100 percent intensity coupled with the ZMA and Muscle Mass, I was able to keep more muscle during the precontest cycle. The fact is I would not have been able to train at the level I needed to without the Joint Care.
The Ultra Size Crepes on Monday and Thursday evenings REALLY helped me with my diet. These crepes seemed to keep my craving for sweets down. Here?s the recipe I used: 5 egg whites, 1 yolk, 3 scoops Ultra Size and just a little water for consistency. Cook just like a pancake. This recipe makes about 6 crepes and is awesome for cravings.
Another use I found for Ultra size was pre show. I ate Ultra Size all day long the day of the USA. I put the Ultra size in a bowl and put a small amount of water with it. After mixing it up, with a spoon, it looked like ice cream. It was so funny, people saw me eating this concoction and thought it was actually ice cream (NOT THAT EATING ICE CREAM BEFORE A SHOW IS BENEATH ME - IT'S NOT!), but Roger told me to stick to the basics for this competition.
The following week I decided to compete at the NPC Governor?s Cup the Thursday before the show. At this point I knew I was not yet in the shape I needed to be to win the USA. However I thought doing the show would be the best thing I could do to get harder and better conditioned for the following week. I didn?t do anything different in terms of workouts, diet or water manipulation for the Governor?s Cup because I didn?t want to screw up anything for the following week?s USA. In fact, I did a back workout in the morning before prejudging.
I was keeping everything on track for my ultimate goal - to peak for the USA. I was fortunate enough to win an extremely tough light heavyweight class (14 excellent competitors), but lost the overall to another Beverly pupil, Delbert Hickman. I?d met Delbert at the Beverly International Pre Contest Seminar three weeks earlier. He evidently listened to everything that was said because he came in to the Governor?s Cup as sharp as glass and deserved the overall win.
Finally, the weekend I?d been waiting for rolled around. The Natural USA was held in Dubuque Iowa, on Saturday, October 21. I felt like I?d peaked perfectly. I took the stage in the light heavy division and was elated when I was named winner of my class.
Then came the posedown. I hit my mandatories with precision and crispness, just as Roger and Sandy had drilled me. After the free posing it was time to call out the OVERALL CHAMPION. As anyone who has won a show knows, the feeling of your name being called out as the winner is incredible! That night in Iowa before a huge audience I heard, ??and the 2000 Overall Natural Mr. USA and newest WNBF Pro ? Jeff Williamson!?
Post script: California Dreamin?!
Out of the blue, my phone rang one day in mid December! It was Sandy from Beverly, offering me a chance that I?d only dared to dream. She asked if I could fly out to California and represent Beverly International on Jeff Everson?s Planet Muscle TV show (Thursday mornings on E channel.)
Well, needless to say, the trip to California was awesome! Debby Zutant, another Beverly client and I arrived in California late Saturday evening. The first thing we did was EAT, but then we went to 24-Hour Fitness - at 2:00 A.M. to train. Debby thought we should burn off a few calories before our big shoot for Planet Muscle!
Planet Muscle is an American bodybuilding and fitness magazine, established by Jeff Everson in 2002. It also has a German website. It is ranked as amongst the top bodybuilding magazines.
Sunday, we went sight seeing and then came Monday morning and a trip to Jeff Everson?s house in Woodland Hills. Jeff's house was incredible! He has the outside set up like a little tropical island with birds, fish, a gym and seven dogs. We did all of the filming for the Planet Muscle show right there at his house.
What did I do?
We taped material for eight shows, but our segments will only be a small portion of each of the eight shows.
Debbie did basically the same thing as I did. They were especially interested in her physical transformation. (In fact they?ve featured Debbie?s interview in the current issue of Planet Muscle Magazine.)
I stayed a couple of extra days and was able to go down to Venice Beach and work out at Gold?s Gym. I met Andy Lambert, the manager of Gold?s, ? and he let me workout ? FREE ? when I mentioned I was out there for Roger and Sandy and Beverly International. It turned out that Andy, too is a huge fan of Beverly International Supplements. Training at Gold?s was a pretty neat experience.
All good things must come to an end. Wednesday arrived and it was time to head back to Indiana. I could barely contain my excitement to get back home and tell my family and friends about my California experience. But my plans to get home that day came to a screeching halt. I left sunny California and just 3 hours later found myself in a run down hotel for the night - snow bound in Chicago. I finally made it back home Thursday.
And Speaking of Home ?
Yes! Even though I?m an avid bodybuilder, I do have a personal life. One I enjoy tremendously. Linda, my wife, and I have 6 children Brittany 13, Krista 11, Chassi & Alice 10, Seth 3, and Brett 2. Here?s how I work around family and work schedules to train up to three times per day. The morning workout?s a piece of cake; I just get up and go straight to the garage while the kids are still in bed. The noon workout is also pretty easy to fit in to my schedule. My work is only about 1 mile from my house and I?m able to go home during my lunch period and jump on the bike for a 1/2-hour. But the third workout is the tough one! I usually start to train about the time the kids start settling down for bed. However they often come downstairs with me and ?help? me train. The little ones like to play while the older ones like to crank up the tunes and dance around while I train.
Career-wise, I recently went from engineering to a technical support specialist position. I attend school one night a week. I?m enrolled in an accelerated full time program working toward a bachelors in Business Information Systems this summer. I already have an engineering degree, but for whatever reason, I decided to go back to school and get another degree that focuses on business as well as all the technical stuff.
I always take Wednesday off from training due to school and usually spend Saturday and / or Sunday doing homework.
I have many roles: Dad, husband, student, technical support specialist, personal trainer and competitive bodybuilder. These keep me going all the time. So when it comes to bodybuilding, I don?t have time to make mistakes. That is why I rely on Beverly International. They are tried and true and always keep me going in the right direction.
I have recently built a garage specifically for my training and possibly to expand my personal training. I have all of my equipment in the garage at this time, however I have a few things on the inside to finish up before it is complete. I also plan on putting a small inventory of Beverly Products in the workout area. Since I work with Beverly as a private distributor I want to have the products on hand for my clients? convenience.
The people that I have personally worked with and that have taken Beverly products are absolutely hooked! I have encountered numerous people that say they will never take any other product. It is because they trust Beverly! The quality is uncompromised, period! People such as myself, Jeremiah Foster, Steven Wade, Rita Kaya, and the list goes on are for REAL! We all take the products and we take them because they work! When you want the BEST results to achieve your goals; you NEED great products to make you the best you can be.
There is a loyalty among the Beverly people that is unmatched anywhere in the industry. I can say this with absolute certainty, the people that are saying good things about Beverly are sincere and are real and not getting paid to do so!
I don?t take any of my success for granted. I realize there are other bodybuilders out there that I have beaten that are potentially better than me, however what sets me apart from them is - I not only have the determination, but with Beverly I have both the knowledge and determination to win! What I mean by this is simply, some people have the desire and will power to achieve success but do not have the KNOW HOW or proper tools (diet and right supplements.) That is why I have stayed with Beverly International! The people there know what it takes to reach one?s own potential. When a person has the know how and adds determination to the formula, it gives both variables a synergistic effect- unlocking your full potential.
Once on board the Beverly bus, you will not want to get off. I personally can not stand to think of all the money I wasted in the past on crap supplements. And to be honest with you when I first heard of Beverly I thought they were just like everyone else. Little did I know when I took a chance on them; that I?d go from a want-to-be ?Transformation Contest Entrant? to the NANBF USA Champion and WNBF Pro in three years. So when I tell you Beverly is for real, I mean it.
Here’s my track record since starting with Beverly International:
1997 NPC Tri-State Novice (middleweight - 1st) Overall 1997 NPC Midwest States Natural (middleweight -1st) Overall 1998 NPC Indianapolis (middleweight - 2nd) 1998 NPC Indiana (lightheavy - 2nd) 1998 NPC Natural Iron Man (lightheavy - 1st) Overall 1998 NPC Great Lakes Natural Classic (lightheavy- 1st)Overall 1999 NPC Indianapolis (lightheavy - 1st) 1999 NPC Indiana (Middleweight - 1st) 1999 NGA Potomac Cup (lightheavy- 1st) Overall 2000 NPC Great Lake Super Natural (lightheavy - 1st) Overall 2000 NPC Governors Cup (lightheavy 1st) 2000 NANBF River Valley Classic (lightheavy 1st) Overall 2000 NANBF MR. USA (lightheavy 1st) Overall
More about Jeff Williamson:
In contest preparation mode