Training- Supplements- and contest Diet

Jeremy Jones has been working out and playing sports for over 25 years, but he didn’t focus on bodybuilding until he finished Air Force Squadron Officer School. When he decided to take it to the “next level”, Matt at the House of Nutrition introduced him to Beverly products. Over the next four years, he managed to gain 15lbs of muscle through consistent training, proper nutrition, and the use of Beverly International supplements while remaining 100% natural.
Here’s a look into Jeremy’s nutrition and training plans.
Pre-Contest Diet
Meal #1: 1/2 cup steel cut oats w/ 1 scoop of chocolate UMP and a sprinkle of cinnamon
Meal #2: 1.5 scoops of UMP and 1 scoop Glutamine Select post AM workout
Meal #3: 8oz chicken, 4oz sweet potatoes, and 5oz broccoli
Meal #4: 1.5 scoops of UMP and 1 scoop Glutamine Select post 2nd workout
Meal #5: 8oz lean ground turkey, 4oz brown rice, 5oz asparagus
Meal #6: 8oz tilapia, 4oz sweet potatoes, 5oz Brussels sprouts 


Supplement Schedule
Ultra 40: 4-5 tabs after every meal or shake (muscle growth)
Mass Amino Acids: 4-5 tabs after every meal or shake (muscle preservation)
Glutamine Select: 1 scoop after morning & lunchtime workout (muscle recovery)
UMP or Muscle Provider: 1.5 scoops after morning & lunchtime workout
Super Pak: With first meal (to avoid vitamin deficiencies during prep)
Lean Out: 1 capsule after every meal and before workouts (used to convert fat into energy)
7-Keto MuscLean: 3 capsules first thing in the morning and 3 capsules before lunchtime workout (increased caloric burn)
GH Factor: 1 capsule after each meal (increases nutrient delivery and blood flow to muscles)

Training
Jeremy trains twice a day during contest prep – cardio or abs in the morning with weights in the afternoon. On Monday, Wednesday and Friday mornings he does cardio - 30 minutes of low intensity stairs or walking on the treadmill at an incline (the greater the incline the more calories burned) – 2-minute warm up and 2-minute cool down for all cardio sessions. On Tuesday, Thursday and Saturday he’ll work abs and a little cardio: Leg Raise on dip bar: 4 sets 12-15 reps, Decline Sit-ups: 4 sets 12-15 reps, Russian Twists: 4 sets 12-15 reps, Oblique Crunch with Cable: 4 sets, 12-15 reps plus 24-30 minutes of HIIT - 60 seconds sprint at 60-80% max speed followed by a 60 second walk (repeat cycle 12-15 times).

Monday PM: Legs
Squat 4x10-12
Reverse Lunge 4x10-12
Leg Press 4x12-15
Leg Extension 4x12-15
Abductor Machine 3x12-15
Weighted Glute Bridge 3x12-15
Calf Raise 3x12-15 

Tuesday PM: Chest & Triceps
Flat Barbell Bench 4x10-12
Incline Dumbbell Bench 4x10-12
Decline Barbell Bench 4x12-15
Cable Chest Flye 4x12-15
Cable Triceps Extension W/ Rope 3x12-15
Single Arm Cable Triceps Extension 3x12-15
Triceps Kickback 3x12-15
Skull Crusher 3x12-15 

Wednesday PM: Back & Biceps
Wide Grip Pulldown 3x10-12
Close Grip Pulldown 3x10-12
T-Bar Row 4x12-15
Straight Arm Pulldown 4x12-15
Dumbbell Row 3x12-15
Standing Barbell Curl 3x10-12
Dumbbell Concentration Curl 4x12-15
Dumbbell Hammer Curl 4x12-15 

Thursday PM: Shoulders
DB Military Press 4x10-12
Seated DB Front Raise 4x12-15
Seated Lateral Raise 4x12-15
Incline Rear Delt Raise 4x12-15
DB Shoulder Shrugs 4x12-15
Face Pulls w/ Cables 4x12-15

Friday PM: Legs
Squat 4x10-12
Front Squat 4x10-12
Walking Lunges 4x12-15
Deadlift 4x10-15
DB Straight Leg Deadlift 3x12-15
Standing Leg Curl 3x12-15
Seated Leg Curl 3x12-15
Calf Raise 3x12-15

Saturday PM: Chest, Back, Arms
Reverse Grip Flat Bench 4x12-15 (2 Wide Grip/ 2 Close Grip)
Machine Cable Flye 3x12-15
Reverse Grip Pulldowns 4x12-15 (2 Wide Grip/ 2 Close Grip)
Barbell Row 3x12-15
Hammer Curl 3x12-15
Preacher Curl 3x12-15
Reverse Grip Triceps Extension 3x12-15
Parallel Bar Dip 3x12-15
In his own words... I've always been and will always be a natural athlete. I’m also a NASM certified personal trainer, fitness nutrition specialist and prep coach. I’ve earned a pro card naturally in the IFBB using Beverly International products. As a prep coach, I have helped athletes win several shows as well. My goal is to inspire other athletes who want to achieve their ultimate level of fitness without compromising their health.

Contact Jeremy at: jeremyjonesifbbpro@gmail.com
IG: superj34_ifbbpro
Facebook: facebook.com/superj34