Connect
To Top


Bodybuilding in Prison


I am 30 years old and was incarcerated at Terminal Island Federal Prison in Southern California from 2006 until November 2010. During my time there I began training with weights five days per week. Each session lasted about an hour, and I was using basic compound movements—that is, deadlifts, presses, rows, curls, squats.

I began at 180 unfit pounds and had an ending off-season sloppy weight of 250 pounds. My diet was less than clean. After a four-month keto-style diet, however, I was 195 pounds and quite lean. That was October ’08.

Over the next two years I continued to advance my training, eventually increasing my intensity to the point of using one all-out set per exercise, à la Dorian Yates.

I always trained heavy on the following schedule:

 

Monday: Off

Tuesday: Off

Wednesday: Quads

Thursday: Chest, calves

Friday: Back

Saturday: Delts, triceps

Sunday: Biceps, hamstrings, traps

 

I know that’s an odd split, but it was effective at the time.

My cardio was 20 minutes of high-intensity interval training on the StairMaster machine—60/60 intervals—four days per week, one session per day.

I also formulated a very effective diet of 350 grams of protein, 200 grams of carb and 100 grams of fat. The second month I reduced carbs and fat: 350 grams of protein, 100 grams of carb, 80 grams of fat. The third month I reduced fat but not carbs: 350 grams of protein, 100 grams of carb, 20 to 40 grams of fat.

Needless to say, dieting in prison is no fun—and I had no supplements whatsoever.

I hope that by seeing my results with only proper diet, training and rest—no anabolics or supplements—people will be inspired.

—Daniel Beery

 

 

You must be logged in to post a comment Login

Leave a Reply

More in Latest

  • Testosterone: The New Normal

    Therapeutic testosterone can help the millions of men who suffer from low levels and a pervasive social stigma.

    Mike CarlsonFebruary 10, 2016
  • Pro Bowl to Pro Card

    Former Green Bay Packer wide receiver Javon Walker is a rookie in the IFBB’s Physique division, but he’s got his eye...

    Joe WuebbenFebruary 9, 2016
  • Product Spotlight: Lean Action Maximum Strength by Reaction Nutrition

    ADVERTISEMENT Any fatburner can make someone’s face melt with an insane onslaught of caffeine derivatives and then hide behind the “hardcore” identity when...

    Iron Man MagazineFebruary 8, 2016
  • Beat Back Pain

    When lower-back pain flares up, working out seems like a bad idea. Might as well go home and do some reps...

    Iron Man MagazineFebruary 8, 2016
  • Hormones And Recovery

    Two days after a brutal leg workout, when delayed muscle soreness is at its peak, you hobble back in the gym...

    Iron Man MagazineFebruary 7, 2016
  • Muscle For Mental Health

    Age-related decline, be it mental or physical, is a brutal fact of life, the price you pay for taking so many...

    Iron Man MagazineJanuary 13, 2016
  • Underrated Moves

    Add these forgotten exercises to your workouts to kick-start muscular growth.

    Iron Man MagazineJanuary 11, 2016
  • Kyle Clarke Classic Legs Workout

    Follow the example of golden age bodybuilders by making sprints a cornerstone of your lower-body training.

    Iron Man MagazineJanuary 8, 2016
  • Chocolate Chia Protein Pudding

    1 heaping scoop chocolate casein protein powder* 2 tablespoons chia seeds 1 tablespoon unsweetened cocoa or cacao powder 1 cup vanilla...

    Iron Man MagazineJanuary 7, 2016