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Table of Contents Introduction 2 The Beverly International 50-20-30 Gain Muscle – Lose Fat Nutritional Program (aka “The Beverly Diet”) 3 Designed to improve your muscle-to-fat ratio. This program helps you maintain and gain lean muscle while you reduce fat at the same time. Fit/Figure Nutrition and Supplement Program 9 Based on our 50-20-30 program designed to improve your lean muscle-to-fat ratio but modified for the female athlete. This program is perfect for the competitor or anyone who wants to start improving her body composition on the road to achieving a figure competitor style body. Competition Countdown 16 The Competition Countdown program provides a pre-competition nutrition plan to strip off your last vestiges of fat and dial you in for your show. Off-Season Bodybuilding Program 27 This program is for you if you want to attain the maximum amount of muscle gain with minimum fat accumulation. This program alternates gaining and hardening phases for continued muscle growth while keeping your bodyfat in check. The Beverly Method Official Site: www.beverlyinternational.com Support Community: http://www.beverlyinternational.com/board/ 1 Introduction We’ve been formulating nutrition and supplement programs for successful bodybuilders and fitness athletes for more than twenty-five years. Our specialty is to construct specialized nutrition plans to improve your body composition (i.e. more muscle, less fat), not general weight loss programs for the average public. We have chronicled these plans over the past ten years in our No Nonsense Magazine, and on our website, www.bodybuildingworld.com. These articles are not theoretical nutrition plans, but instead, the actual plans that each of the featured athletes adhered to in achieving his or her best condition. This booklet is a compilation of the principles that we used to create these plans and is literally the “best of the best” – our most successful nutrition plans. These plans will work for you if you are serious about your training and nutrition. There are really no secrets. Your self-discipline is the key to your progress. It takes time and effort to reach any worthy goal. Determine your goal, and then choose the plan that is consistent with your desired results. You can easily tailor the recommended amounts to your own requirements. If you have significantly more or less lean muscle than the average bodybuilder or figure athlete then increase or decrease the recommended portions appropriately. We’ll be glad to help. Email [email protected], call us at 1800-781-3475, or make use of our BI Forum, a great place to post a question and get answers from Beverly International advisors and our community of BI athletes. The Beverly Method Official Site: www.beverlyinternational.com Support Community: http://www.beverlyinternational.com/board/ 2 Beverly International 50-20-30 Gain Muscle – Lose Fat Nutritional Program Goal: The goal of this program is to improve your body composition. That means you are going to improve your muscle-to-fat ratio. Beverly’s 50-20-30 nutrition system helps you maintain and gain lean muscle while you reduce fat at the same time. We call this your net body composition change. Strategy: The key to gaining muscular size and density while losing excess fat is through a specialized nutrition program with the emphasis on the correct ratio of protein, carbohydrates, and fat. However, the correct ratio is not enough. You also need to eat the correct types of protein, carbohydrates, and fats. This is an area where many (who know something about nutrition) go wrong. They eat the correct ratios, but the wrong foods. Another area where things can go wrong is your choice of supplements. In this program we are going to stick to a proven, time tested supplement formula. We’ll give you some prioritized options so that you can stay within your budgetary boundaries, but we won’t recommend what’s cheapest, instead we’ll recommend the supplements that will give you the most value in terms of results. The most important measure of this program is not the total amount of lean muscle you gain (for this you’d use our off-season bodybuilding nutrition program) or how many total pounds of fat you lose. Your net body composition change (NBCC) is what counts. Your NBCC is calculated by adding together the pounds of lean mass you gain and the pounds of fat you lose. If you gain four pounds of lean mass and lose five pounds of fat your net body composition change is nine pounds. (And that will make a tremendous improvement in your physique.). The recommended supplement program will improve your results in NBCC by another 30%. You should set a realistic goal for your NBCC over the next six weeks to three months that you will be on this program. One-half to one pound NBCC per week is excellent progress. The 50-20-30 Gain Muscle – Lose Fat Nutritional Program You have to take a disciplined approach and consistently eat the right combination of nutrients and right types of nutrients in order to add quality muscle and improve your body composition as you slowly reduce your body fat percentage. Your nutritional regimen should consist of three basic food types (macronutrients) in the following proportions. The Beverly Method Official Site: www.beverlyinternational.com Support Community: http://www.beverlyinternational.com/board/ 3 Protein - Your total diet (including supplements) will consist of approximately fifty percent proteins. Best sources of protein for building quality muscle while cutting your bodyfat percentage are: lean beef (90% or leaner), salmon, turkey breast, chicken breast, egg whites, fish, whole eggs, and very lean pork. The best protein supplements are Ultimate Muscle Protein and Muscle Provider. Mass amino acid tablets and Ultra 40 are invaluable to make sure that you utilize the protein you eat and they provide additional amino acids you need to build muscle. Complex Carbohydrates - Complex carbohydrates will make up about twenty percent of your nutritional intake. Best sources of complex carbohydrate for gaining lean muscle while losing fat are oatmeal, brown rice, sweet potatoes, and all variations of beans. Low carb vegetables include salads, broccoli, cauliflower, spinach, green beans and just about any other green or yellow vegetable. Low carb fruits are blueberries, cantaloupe, grapefruit, peaches, and strawberries. Fats - Dietary fats should make up thirty percent of your caloric intake. For best gains on this plan you should really pay attention to getting the right amount and right kinds of dietary fats. Best sources are olive oil, coconut oil, flax oil, sunflower oil, safflower oil, almond butter, almonds, walnuts, and heavy cream. You should also take an essential fatty acid supplement like Beverly’s EFA Gold or a fish oil supplement. Free Foods You can eat any of the following at any time, without jeopardizing your results: Sugar free gum, Crystal Light, diet soda, coffee, tea, sugar-free Jell-O, Splenda, Equal, seasonings, mustard, vinegar, hot sauce, salt and pepper. Free Meals Remember that this program is designed to add maximum muscular size while reducing fat. The only time that a “free meal” is acceptable is if you have a special occasion like a birthday, wedding, holiday meal, etc. Beverages - Make sure that you drink plenty of water. If you are dehydrated, you will not burn fat and you can’t build muscle. Water is necessary in every metabolic process. You should drink at least 96 ounces each day. Other acceptable beverages are unsweetened tea and coffee, as well as diet drinks like Crystal Light, diet flavored waters, and diet sodas. Regular fruit juice and milk have large amounts of naturally occurring sugar; and although they may be good foods, they may also result in fat accumulation so they are not part of this nutritional program. The Beverly Method Official Site: www.beverlyinternational.com Support Community: http://www.beverlyinternational.com/board/ 4 “50-20-30 Gain Muscle – Lose Fat” Diet Plan Here is a typical meal plan based on six meals. You can adjust portions or add or decrease a meal as needed to maintain progress. Breakfast (recommended): two whole eggs, four egg whites, five ounces lean beef, onehalf cup oatmeal. [Option B (if you don’t like eggs): eight ounces lean beef, one-half cup oatmeal.] [Option C (if you want to drink a protein shake for breakfast): two scoops Ultimate Muscle Protein, one-half cup liquid egg whites or egg beaters, one-third cup oatmeal, and one-third cup frozen blueberries or three frozen strawberries.] ---------Mid Morning Meal: Protein Drink with two scoops Ultimate Muscle Protein, two tablespoons healthy fat source (olive oil, flax oil, almond butter) or heavy cream. – Optional: one serving low carb fruit. [Option B: one can tuna (water packed), one cup cottage cheese and one-half cup pineapple (unsweetened) or one-half cantaloupe.] [Option C: 8 oz lean beef, one small apple.] ---------Lunch: eight ounces chicken breast (or other lean protein source), two-thirds cup cooked brown rice, green salad with four tablespoons oil and vinegar dressing. [Option B: eight ounces lean beef, five ounces sweet potato, two cups low carb vegetables.] ---------Mid Afternoon Meal: Tuna or chicken salad - two cans tuna (water packed) or seveneight ounces chicken breast, two tablespoons mayonnaise, celery, relish, one-half apple. [Option B: Protein Drink with two scoops Muscle Provider or Ultimate Muscle Protein, two tablespoons healthy fat source (olive oil, flax oil, almond butter) or heavy cream.] [Option C: Protein Pudding – put two scoops of Ultimate Muscle Protein into a bowl or Tupperware container, add two tablespoons almond butter or heavy cream, and add just enough water to stir into a pudding consistency.] ---------Dinner: ten ounces steak, pork loin, chicken, turkey or fish; two cups low carb vegetables; green salad with four tablespoons oil and vinegar dressing. [Option B: ten ounces salmon, two cups low carb vegetables, green salad with two tablespoons oil and vinegar dressing.] ---------Before bed snack: Protein pudding – mix two scoops Ultimate Muscle Protein in a bowl with just enough water to make a pudding texture. Add two tablespoons of almond butter, walnuts, or heavy cream. [Option B: six egg whites, five ounces chicken breast, one serving low carbohydrate vegetable or fruit.] The Beverly Method Official Site: www.beverlyinternational.com Support Community: http://www.beverlyinternational.com/board/ 5 Supplements for the “50-20-30 Gain Muscle – Lose Fat” Diet Plan Essential: Next Steps: Stack: Additives: Ultimate Muscle Protein, Super Pak, Quadracarn* Creatine Select Mass Aminos (or Density), Ultra 40 Glutamine Select, Muscle Synergy, EFA Gold Essential - start with the supplements listed above as Essential. Ultimate Muscle Protein – UMP will be a staple to your nutrition program. It contains a high quality blend of proteins essential to any muscle building or fat loss program. Super Pak - contains all the vitamins, minerals, enzymes, and micronutrient catalysts you need to support protein synthesis and muscle building. The ingredients in the Super Pak sustain vital metabolic processes – energy production and fatty acid metabolism. They also provide powerful antioxidant protection for recovery, repair, and resistance to illness. You should take one Super Pak per day with breakfast. Quadracarn* - males over 35 should consider Quadracarn essential for its ability to aid in testosterone effectiveness. Other benefits include increased fat loss, muscle building and tissue repair. For best results take 3 tablets, 3 times daily. Next Steps – Once you have the “essentials” covered, the next supplement(s) you’d add to your program are those listed as “Next Steps”. Creatine Select - gives you the best bang for your buck if your goal is to increase strength, muscle size, and tone, while losing fat. Loading Phase: mix one scoop Creatine Select in 4-6 oz of water and consume 4 times daily (with meals) for the first 5 days. (If over 185 lbs take 5 servings per day for 5 days.) Maintenance Phase: On training days take 1-2 servings twenty minutes before training. On non training days take one serving with your first meal. Stack - If your budget allows, add the “Stack” and you’ll have a complete supplement strategy to achieve your goal. Mass Aminos - Peptide bonded amino acids that increase the nutrient density of each of your meals to force more muscular gains. Because of their unique molecular structure, Mass aminos provide you with the best form of amino acids (the building blocks that muscles are made of) for rapid muscular growth. Ultra 40 - Liver extract tablets aid in growth, add extra protein to every meal, and increase your energy and endurance. Directions: Take two Mass (and Ultra 40) tablets with each meal the first week. Each week add another Mass (and Ultra 40) tablet to each meal. You’ll take three tablets per meal during the second week, four tablets per meal the third week. On week four you can remain at four tablets each of Mass and Ultra 40 at each meal or you can continue to increase up to six per meal if you want to experiment to see how much muscle growth you can get from this plan. The Beverly Method Official Site: www.beverlyinternational.com Support Community: http://www.beverlyinternational.com/board/ 6 If weight gain is your main goal, use Mass Aminos, but if fat loss is your main goal, use Density instead. Density – Eight essential amino acids with the ability to create any amino acid your body is deficient in. Density is the superior amino acid formulation for fat loss while still retaining hard earned muscle. We recommend 2-3 tablets per meal (about 1 tablet per day per 15 lbs bodyweight). If you weigh 180, take 2 tablets per meal at each of six meals or 12 total per day. Additives - “Additives” are for the high achiever who wants and can afford it all. Glutamine Select plus BCAA’s – like two products in one. Glutamine aids in muscular recovery, immune and digestive health, and insulin stabilization. The three branch chain amino acids, Leucine, Isoluceine, and Valine are an integral part of muscle building. Muscle Synergy - powder or tablets, would be an excellent addition to aid in muscular and strength gains if your budget allows it. EFA Gold - provides essential fatty acids that support metabolism, improve energy levels, and stimulate natural hormone production that aid in muscle growth and fat metabolism. Take three EFA Gold capsules with breakfast and three with dinner. Lifestyle Hints to Maximize Your “50-20-30 Gain Muscle – Lose Fat” Program 1. Try to live a regulated life. Train, eat, and go to bed at the same times each day whenever 2. 3. 4. 5. possible. Don’t miss meals. If you do not eat five or six times a day at least 90% of the time, you will not succeed. Strive to progressively improve your workouts. Try to increase your workout weights or reps, or decrease the amount of rest between sets while maintaining weight and reps. Have a positive and productive attitude. Read a positive quote of the day, self-help or spiritual literature at a specific time each day. (Sound mind in a sound body principle.) If you happen to overeat at a meal, or miss a meal, do not try to compensate by undereating or overeating at your next meal. Each meal is designed as its own separate entity. The nutrients you get at each meal will determine your progress for the next three hours (and your before bed snack can determine your progress for the next eight hours). The 50-20-30 program creates a metabolic environment for to gain muscle and lose fat. You should try to make that environment as perfect as possible. Your supplementation program will dramatically enhance your results. The Mass-Ultra 40 regimen discussed in the Next Steps, section if consistently followed, may provide an average improvement of as much as 30% to your Net Body Composition Change (NBCC). One final thing, visit www.bodybuildingworld.com to see the success that others have had with this program. Here are some great examples of the kind of results you can achieve with the Beverly 50-20-30 Nutrition Plan. “Todd Jackson, Classic Physique” that is listed under Newsletter Volume 10, Issue #1, or type in this URL: http://www.bodybuildingworld.com/vol10_1/classic_physique.html The Beverly Method Official Site: www.beverlyinternational.com Support Community: http://www.beverlyinternational.com/board/ 7 You can find another 50-30-20 meal plan in Shane Smith’s off season diet at: http://www.bodybuildingworld.com/vol9_1/shane_smith.html. A great training program to accompany this diet can be found in the Training section of BI’s Nutrition, Training and Supplement Solutions (http://www.bevnut.com/faq/) section of www.BeverlyInternational.com. Please call or email us if you have any questions regarding this program. Our email is [email protected]; the phone number is 1-800-7813475. The Beverly Method Official Site: www.beverlyinternational.com Support Community: http://www.beverlyinternational.com/board/ 8 “Fit Figure” 50-20-30 Nutrition and Supplement Program Goal: If you’re an experienced figure competitor who needs to start getting back in contest shape, or you’d like to be a figure competitor, or improve your body so that could be a figure competitor if you chose - you need to have a fair degree of muscular shape, development and separation, as well as a better than average bodyfat percentage. This program is designed to accomplish just that: improve your body composition (muscle-to-fat ratio). You will reduce fat while you maintain and gain lean muscle at the same time. We call this your net body composition change. Strategy Proper training and cardio are important but the key to losing excess fat while you improve your physique by adding lean, shapely muscle is through a specialized nutrition program with the emphasis on the correct ratio of protein, carbohydrates, and fat. However, the correct ratio is not enough. You also need to eat the correct types of protein, carbohydrates, and fats. This is an area where many (who know something about nutrition) go wrong. They eat the correct ratios, but the wrong foods. Another area where things can go wrong is your choice of supplements. In this program we are going to stick to proven, time tested supplement formulas. We’ll give you some prioritized options so that you can stay within your budgetary boundaries, but we won’t recommend what’s cheapest, instead we’ll recommend the supplements that will give you the most value in terms of results. Don’t make the mistake of gauging your progress by the scale. It’s much more important appearance-wise that you try to retain all of your lean muscle tissue (and even build a little) while you lose fat. Fit Figure Training and Cardio Training: You should pay particular attention to your shoulder and back development in your training for figure competition. Another area that is very important is to tighten your legs and glutes (and of course your abs). Don’t neglect other bodyparts but really concentrate on abs, shoulders, back, quads, hamstrings, and glutes. Don’t make the mistake of training each bodypart only one time per week. You should try one of the following training splits: Monday and Thursday: Back, Biceps, Abs, Calves Tuesday and Friday: Chest, Shoulders, Triceps, Abs Wednesday and Saturday: Legs and Glutes, Abs The Beverly Method Official Site: www.beverlyinternational.com Support Community: http://www.beverlyinternational.com/board/ 9 You can see a sample program based on the above split at: http://www.bodybuildingworld.com/vol11_2/your_fit_figure.html Here’s another training split that will give extra work to your most important bodyparts: Day 1: Legs (quad emphasis) Day 2: Back / Delts / Biceps Day 3: Chest / Triceps Day 4: Legs (glute/hamstring emphasis) Day 5: Back / Delts / Arms You can see a sample program for this split in the Nutrition, Training and Supplement Solutions section of www.BeverlyInternational.com, Training for the Figure Athlete. http://www.beverlyinternational.com/FAQ/figuretraining.html. High Intensity Interval Cardio: The amount of cardio you need to do depends on the amount of fat that you need to lose and the amount of time you have before your contest. In general you can lose one-half to one pound of fat per week with proper training, nutrition and supplements. You can lose up to another pound of fat per week through proper cardio. The amount of time you spend on cardio is not nearly as important as the amount of calories you expend during your cardio sessions. Make sure at least three of your cardio sessions are high intensity interval sessions. There is an excellent program in the training article referenced above plus an informative article at: http://www.bodybuildingworld.com/vol6_3/cardio.htm. The 50-20-30 Fit Figure (Lose Fat – Gain Lean Muscle) Nutritional Program You have to take a disciplined approach and consistently eat the right combination of nutrients and right types of nutrients in order to lose fat and reduce your body fat percentage as you add lean, shapely muscle and improve your body composition. Your nutritional regimen should consist of three basic food types (macronutrients) in the following proportions. Protein - Your total diet (including supplements) should consist of about fifty percent proteins. Best sources of protein for building lean, shapely muscle while you are cutting your bodyfat percentage are: egg whites, turkey breast, chicken breast, fish, whole eggs, lean beef (90% or leaner), salmon and very lean pork. The best protein supplements are Ultimate Muscle Protein and Muscle Provider. Mass amino acid tablets, Density, and Ultra 40 are invaluable to make sure that you utilize the protein you eat and they provide additional amino acids you need to build muscle. The Beverly Method Official Site: www.beverlyinternational.com Support Community: http://www.beverlyinternational.com/board/ 10 Complex Carbohydrates - Complex carbohydrates will make up about 20-25% of your nutritional intake. Best sources of complex carbohydrate for losing fat while you gain lean muscle are oatmeal, brown rice, sweet potatoes, and all black or red beans. Low Carb Vegetables and Fruit Low carb vegetables include salads, broccoli, cauliflower, spinach, green beans and just about any other green or yellow vegetable. Low carb fruits are blueberries, cantaloupe, grapefruit, peaches, and strawberries. Fats - Dietary fats should make up 25-30% percent of your caloric intake. This total includes the naturally occurring fats in your protein foods. Fats are not your enemy so get it out of your head. Fat is critical to your health and essential to your success as a dieter. Although fat has twice the calories of other food types, it has a more stable influence on your blood sugar, by slowing the absorption of other foods into the bloodstream. For best results on this plan you should really pay attention to getting the right amount and right kinds of dietary fats. Best sources are olive oil, coconut oil, flax oil, sunflower oil, safflower oil, canola oil, almond butter, walnuts, and avocado. We will also give you an option of using a tablespoon of heavy cream in your protein shakes and protein pudding recipes. You should be sure you take an essential fatty acid supplement like Beverly’s EFA Gold or a fish oil supplement. Free Foods - You can eat any of the following at any time, without jeopardizing your results: Sugar free gum, Crystal Light, diet soda, coffee, tea, sugar-free Jell-O, Splenda, Equal, cinnamon, spices, salsa, seasonings, mustard, vinegar, hot sauce, salt and pepper. Free Meals - Remember that this program is designed to reduce fat while you add lean muscle. The only time that a “free meal” is acceptable is if you have a special occasion like a birthday, wedding, holiday meal, etc. Beverages - Make sure that you drink plenty of water. If you are dehydrated, you will not burn fat and you can’t build muscle. Water is necessary in every metabolic process. You should drink at least 64 ounces each day. Other acceptable beverages are unsweetened tea and coffee, as well as diet drinks like Crystal Light, diet flavored waters, and diet sodas. Regular fruit juice and milk have large amounts of naturally occurring sugar; and although they may be good foods, they may also result in fat accumulation so they are not part of this nutritional program. The Beverly Method Official Site: www.beverlyinternational.com Support Community: http://www.beverlyinternational.com/board/ 11 Sample “50-20-30 Gain Muscle – Lose Fat” Diet Plan Here is a typical meal plan based on five meals. Remember to adjust portions or add or decrease a meal as needed to maintain progress. Breakfast (recommended): one whole egg, three egg whites, three ounces turkey breast, one-half cup oatmeal. (Don’t forget you can add cinnamon and Splenda to your oatmeal.) [Option B (if you don’t like eggs): five ounces lean beef, one-half cup oatmeal.] [Option C (if you want to drink a protein shake for breakfast): one scoop Ultimate Muscle Protein; one-third cup liquid egg whites or egg beaters; one-fourth cup oatmeal or one-third cup frozen blueberries and three frozen strawberries.] ---------Mid Morning Meal: Protein Drink with one or two scoops Ultimate Muscle Protein, one tablespoon healthy fat source (olive oil, flax oil, almond butter) or heavy cream. – Optional: one serving low carb fruit. [Option B: one can tuna (water packed), one-half cup cottage cheese and one-fourth cup pineapple (unsweetened) or one-fourth cantaloupe.] [Option C: 5 oz lean protein source, one small apple.] ---------Lunch: five ounces chicken breast, one-half cup cooked brown rice, green salad with two tablespoons oil and vinegar dressing. [Option B: five ounces lean beef, five ounces sweet potato, two cups low carb vegetables.] ---------Mid Afternoon Meal: Tuna or chicken salad - one can tuna (water packed) or four ounces chicken breast, one tablespoon mayonnaise, celery, relish, one-half apple. [Option B: Protein Drink with one or two scoops Muscle Provider Ultimate Muscle Protein, one tablespoon healthy fat source (olive oil, flax oil, almond butter) or heavy cream.] [Option C: Protein Pudding – put one or two scoops of Ultimate Muscle Protein into a bowl or Tupperware container, add one tablespoon almond butter or heavy cream, and add just enough water to stir into a pudding consistency.] ---------Dinner: five ounces steak, pork loin, chicken, turkey or fish; two cups low carb vegetables; green salad with two tablespoons oil and vinegar dressing. [Option B: five ounces salmon, two cups low carb vegetables, green salad with two tablespoons oil and vinegar dressing.] ---------Before bed snack: Protein pudding – mix one scoop Ultimate Muscle Protein in a bowl with just enough water to make a pudding texture. Add one tablespoon almond butter, walnuts, or heavy cream. Option B: six egg whites, one serving low carbohydrate vegetable or fruit. The Beverly Method Official Site: www.beverlyinternational.com Support Community: http://www.beverlyinternational.com/board/ 12 Supplements for the “Fit Figure” Nutrition Plan Essential: Next Steps: Stack: Additives: Ultimate Muscle Protein, Lean Out, Muscularity Glutamine Select, 7 Keto MuscLEAN Density, Energy Reserve GH Factor, Ultra 4, EFA Gold Essential - Start with the supplements listed above as Essential. A brief summary listing the benefits of each supplement is available below. For more information, click on the supplement name. Ultimate Muscle Protein – UMP will be a staple to your nutrition program. It contains a high quality blend of proteins essential to any muscle building or fat loss program. Lean Out is the most important supplement you can take with this nutritional plan. Lean Out helps you mobilize and convert your stored fat for energy thereby sparing muscle tissue. Lean Out will create a big difference in your rate of fat loss and it can make your diet much easier. In fact, without the ingredients found in Lean Out your body could simply not burn fat for energy. Muscularity – Branch Chain Amino Acid capsule. BCAA’s are essential to retaining hard earned muscle in a reduced calorie diet. Muscularity also contains the same form of chromium as Lean Out and will help you lose more fat and retain more lean muscle. DIRECTIONS for taking Lean Out and Muscularity: Take two Lean Out and two Muscularity with each and every meal and shake, for a total of 10-12 of each per day. Next Steps – Once you have the “essentials”, the next supplement(s) you’d add to your program are those listed as “Next Steps”. Glutamine Select plus BCAAs – is next in importance. Glutamine Select plus BCAAs is a drink mix powder that many professional figure athletes sip on before, during, and after training. It is great for recovery and will help you spare and increase your lean muscle tissue. Mix two scoops of Glutamine Select in your water bottle and sip from it as you train or perform cardio. 7 Keto MuscLEAN - contains ingredients clinically proven to increase the rate at which you burn calories (fat calories, in particular) so that you can get lean faster. 7-Keto MuscLEAN improves your metabolism and helps you burn more calories. It is especially valuable if you are following a diet or if your metabolism is slowing down because of the inevitable effect of aging. Stack - If your budget allows, add the “Stack” and you’ll have a complete supplement strategy to achieve your goal. Density – if you want to build some lean muscle, or just make sure that you don’t lose any during your periods of strict dieting Density is imperative. Take 2 tablets with each meal or protein shake. Energy Reserve – pure L-carnitine to further expedite fat loss while retaining lean tissue. Additives - “Additives” are for the high achiever who wants and can afford it all. The Beverly Method Official Site: www.beverlyinternational.com Support Community: http://www.beverlyinternational.com/board/ 13 GH Factor - Research has shown that the components of GH Factor - Arginine Pyroglutamate and Lysine Monohydrochloride when taken on an empty stomach can increase biologically active growth hormone levels to help Improve circulation Increase mental acuity Reduce harmful effects of aging and fat loss. Ultra 4 - vitamin/mineral formula contains all the vitamins, minerals, enzymes, and micronutrient catalysts you need to support protein synthesis and muscle building. The ingredients in Ultra 4 sustain vital metabolic processes – energy production and fatty acid metabolism. They also provide powerful antioxidant protection for recovery, repair, and resistance to illness. Or for a mega dose vitamin/mineral pack try Super Pak. EFA Gold - provides essential fatty acids that support metabolism, improve energy levels, and stimulate natural hormone production that aid in muscle growth and fat metabolism. Take three EFA Gold capsules with breakfast and three with dinner. Optional Supplements for the “Fit Figure” 50-20-30 Plan Please call us at 1-800-781-3475 and we can help you to effectively incorporate any of our other fat burning and muscle building supplements into your plan. Lifestyle Hints to Maximize Your “Fit Figure” Nutritional Program 1. Try to live a regulated life. Train, eat, and go to bed at the same times each day whenever possible. Don’t miss meals. 2. Strive to progressively improve your workouts. Try to increase your workout weights or reps, or decrease the amount of rest between sets while maintaining weight and reps. 3. Have a positive and productive attitude. Read a positive quote of the day, self-help or spiritual literature at a specific time each day. (Sound mind in a sound body principle.) 4. Your supplementation program can dramatically enhance your results. The recommended “Fit Figure” supplement program will provide an average improvement of 30% to your Net Body Composition Change (NBCC). Now, visit www.bodybuildingworld.com to see the success that others have had with the Fit/Figure program. One of the best is listed under BodyMuscle Journal Volume 10, Rachel Wade – Your 4 Month Figure Makeover, http://www.bodymusclejournal.com/vol10/4monthFigure.html this is our 4 month figure makeover, works perfectly with the Fit Figure article above. http://www.bodybuildingworld.com/vol9_1/julielohre.html Here are a few more informative contest prep programs from Beverly’s www.bodybuildingworld.com website: http://www.bodybuildingworld.com/vol12_3/figure_workshop.html - the Beverly International Figure Workshop Series http://www.bodybuildingworld.com/vol12_2/no_excuses.html - balance your quest for a perfect figure with your family responsibilities http://www.bodybuildingworld.com/vol10_3/first_figure.html - figure competition diets at 16 weeks out and 6 weeks out. The Beverly Method Official Site: www.beverlyinternational.com Support Community: http://www.beverlyinternational.com/board/ 14 http://www.bodybuildingworld.com/vol12_1/go_figure.html - figure contest prep for the over 35 year old http://www.bodybuildingworld.com/vol9_1/julielohre.html These articles show you exactly what kind of results you can achieve with the Beverly Fit/Figure Nutrition Plan. Please call or email us if you have any questions regarding this program. Our email is [email protected]; the phone number is 1-800-7813475. The Beverly Method Official Site: www.beverlyinternational.com Support Community: http://www.beverlyinternational.com/board/ 15 Beverly International Contest Countdown … 8 Weeks Out Goal: The goal of the Contest Countdown program is to get you into your best condition ever for your upcoming contest. That means you are going to lose as much subcutaneous fat as you possibly can while retaining the maximum amount of muscle. Strategy: If you do not allow yourself to get too out of shape in the off-season, it is likely that you can gain lean muscle while you strip off fat during the first weeks of your Precontest diet. Now it is time to concentrate primarily on fat loss. You’ll want to continue to gain lean muscle if you can, but your success on stage is going to be determined by your conditioning, not your size. To get as ripped as possible, you might need to adjust your thinking regarding your contest weight. Here is an important point, “It doesn’t matter what you weigh, your goal is to be in the best possible condition.” If you’re thinking that you need to be at the top of your weight class you should get that thought out of your brain. Rarely, does the heaviest guy in a particular weight class win. To give you an example, here are the upper weight class limits and the actual winners’ weights at the Northern Kentucky Bodybuilding Championship, a national qualifier with 237 competitors: Class Limit BW LW WW MW LHW HW SHW 143 154 165 176 198 225 *** Heaviest Competitor’s Weight per Class 143 154 165 176 198 224 260 Winner’s Weight per Class 119.5 150 159 170 191 199 243 The winner’s weights at this particular show are not an exception but very indicative of what usually happens – the best athlete wins, rarely is he the biggest in terms of bodyweight. Now it’s time to really kick your diet into high gear. You should lose one to two pounds per week of fat during your final contest prep phase. A pound per week is usually the best approach but if you start too late or have allowed yourself to get too fat, then you may have to lose more. One final point - since you are trying to lose as much fat as possible, yet hold on to, or even gain as much lean muscle as possible, and you are restricting your caloric intake – you are going to need some proven, time tested supplements. The Beverly Method Official Site: www.beverlyinternational.com Support Community: http://www.beverlyinternational.com/board/ 16 The “Contest Countdown” – Precontest Nutritional Program The Precontest nutritional program is not easy to follow, and is definitely not for the weak at heart. You have to take a disciplined approach to your Precontest nutritional program. You must consistently eat the right combination and types of nutrients to preserve as much muscle as possible while you strip off fat at a rapid rate. Your precontest nutritional regimen should consist almost exclusively of the foods listed below. Protein Best sources of protein for your Precontest nutritional program are: turkey breast, chicken breast, lean beef (96% or leaner), egg whites, and fish. These foods contain a high percentage of protein with little fat. The best protein supplements are Ultimate Muscle Protein, and Muscle Provider. These protein powders are the best available because their amino acid profiles are perfect for Precontest dieting. The higher quality the protein powder you use, the more muscle you’ll retain and the more fat you’ll lose. Champion Beverly athletes use Muscle Provider and Ultimate Muscle Protein powders all the way up to the day of their show getting harder and more defined each day. Complex Carbohydrates Best sources of complex carbohydrate for losing fat and maintaining lean muscle are oatmeal, brown rice, and sweet potatoes. Unless you know from experience that your body tolerates carbohydrates extremely well, your complex carbohydrate intake should be limited to your twice weekly “carb-up meals”. We’ll explain about that later. Low Carb Vegetables and Fruit Low carb vegetables include salads, broccoli, cauliflower, spinach, green beans, mushrooms, tomatoes (technically a fruit), onions, and asparagus. Acceptable low carb fruits are blueberries, cantaloupe, grapefruit, and strawberries. The low carb vegetables along with lean protein sources will be the staples of your diet from now until your contest. Fats The right types of dietary fats can actually improve the results of your contest diet. But, you must really pay attention to getting the right amount and right kinds of dietary fats. Best sources Precontest are olive oil, coconut oil, flax oil, almond butter, and very small amounts of walnuts and almonds. As the contest approaches your consumption of saturated fats from cream and beef should decrease. It is vital that you take an essential fatty acid supplement like Beverly’s EFA Gold or a fish oil supplement. The Beverly Method Official Site: www.beverlyinternational.com Support Community: http://www.beverlyinternational.com/board/ 17 Free Foods - Even though you are on a Precontest diet, you can still use moderate amounts of the following without jeopardizing your results: Sugar free gum, Crystal Light, sugar-free flavored waters and sodas, coffee, tea, Splenda, Equal, cinnamon, dry seasonings, mustard, vinegar, hot sauce, salt and pepper. Free Meals - The only time that a “free meal” is acceptable is if you have a special occasion like a birthday, wedding, holiday meal, etc. and you are already in competition shape, yet have at least three weeks to go before your contest. Water Make sure that you drink plenty of water. See “Free Foods” above for other beverage options. If you are dehydrated, you will not burn fat and you can’t build muscle. Water is necessary in every metabolic process. You should drink at least one gallon daily. Average water consumption of our top athletes is one and one-half gallon per day. Functions of the Carb Load Meal - The Contest Countdown nutritional plan incorporates what has become known as the “Beverly Carb Up Meal”. Twice weekly you will eat a final meal before retiring that is a combination of carbohydrate sources ranging from “fast” to “slow” acting. This is an important part of your plan. Don’t make the mistake of thinking that if you skip it, it will accelerate your rate of fat loss. Here’s what the carb meal does: Refuels glycogen stores. Prevents decline in metabolism, (T3 synthesis remains optimal). Provides variety – mental ease. Facilitates muscular growth by inducing uptake of Amino Acids and insulin surge drives IGF-1 production. Optimizes “anabolic” effect of insulin, while minimizing the lipogenic (fat producing) effect. Your first “carb-up” meal is going to be difficult because you will not be used to eating the recommended amounts. That’s okay; just eat a portion of each of the recommended foods. Then, gradually work up to the full recommended amounts each week. Eight Weeks Out … Contest Countdown Nutritional Program Here are two sample nutrition plans that have been the most effective for our clients from eight weeks out from their contest to four weeks out. Many use this plan all the way through to the final week before their show. We always say that if it’s working there is no reason to change it or, “Don’t fix what’s not broken.” Plan A is the more widely used, but you can try Plan B if you know your body tolerates carbohydrates extremely well or if you are already close to contest condition. The Beverly Method Official Site: www.beverlyinternational.com Support Community: http://www.beverlyinternational.com/board/ 18 Plan A: Competition Nutrition Program Meal 1: Eight ounces 96% lean beef, chicken breast or turkey breast; three egg whites and one yolk; one grapefruit or one-fourth cantaloupe. [Option B: Omelet – six egg whites, two egg yolks; five ounces 96% lean beef, chicken breast or turkey breast; one cup mixed broccoli, onions, peppers; one-half grapefruit.] ---------Meal 2 A: Protein Drink with two scoops Ultimate Muscle Protein or Muscle Provider, two tablespoons healthy fat source (olive oil, flax oil, almond butter) or heavy cream. [Option B: eight ounces chicken breast or tuna; three egg whites, one tomato.] ---------Meal 3 A: eight ounces chicken (weighed prior to cooking); four cups salad (lettuce, tomato, carrot, cucumber, green peppers, etc.) or two cups low carb vegetables; three tablespoons “Newman’s Own” dressing (or make your own with two tablespoons cider vinegar and one tablespoon olive oil). [Option B: eight ounces 96% lean beef; two cups low carb vegetables.] ---------Meal 4: same options as meal two (above). If this is the meal preceding or just after training, Muscle Provider is the optimal protein at this time. ---------Meal 5: ten ounces chicken breast, turkey breast or a very lean steak (filet or flank steak is ideal); two cups low carb vegetables or salad. ---------Meal 6 A: nine egg whites; one cup omelet vegetables (onions, broccoli, peppers). [Option B: Protein pudding – mix two scoops Ultimate Muscle Protein in a bowl with just enough water to make a pudding texture. Add one tablespoon almond butter, walnuts, or heavy cream.] ---------Carb Load Meal: On Monday and Thursday evening you will have a “carb load” meal as your last meal of the day. You can eat this meal right before you go to bed if you like (it’ll help you sleep along with all the other benefits listed earlier). Most will have this meal in place of their regularly scheduled sixth meal, but if you already have a lot of muscle and are “on schedule” as far as your bodyfat reduction – you could add the carb up as a seventh meal with good results. Here’s what you’ll eat for your carb meal: One and one-half cups oatmeal (measure your oatmeal before you cook it – once you cook it, it’ll be nearly three cups), or you can substitute one and one-half cups cooked brown rice; with your oatmeal or rice you’ll also eat a ten-ounce sweet potato, a medium to large banana, and one cup of low carb vegetables. You’ll add one tablespoon of olive oil, flax oil, almond butter, or regular butter to prolong the positive effects of the carb up meal and stabilize your blood sugar through the night. The Beverly Method Official Site: www.beverlyinternational.com Support Community: http://www.beverlyinternational.com/board/ 19 Plan B: Competition Nutrition Program … 8 Weeks Out This is an alternate plan that includes a little more carbohydrate throughout the day than plan A. Try Plan B if you know your body tolerates carbohydrates extremely well or if you are already close to contest condition. Meal 1: five ounces turkey breast; six-eight egg whites; one-half cup oatmeal (measure before cooking). ---------Meal 2: Protein Drink: mix two scoops Ultimate Muscle Protein; one scoop Muscle Provider; in 16-ounces water. ---------Meal 3: ten ounces chicken or turkey breast; six-ounce sweet potato (weigh before cooking), one cup low carb vegetables ---------Meal 4: Protein Drink: mix two scoops Muscle Provider; one scoop Ultimate Muscle Protein; in 16-ounces water. ---------Meal 5: ten ounces 96% lean beef; two cups low carb vegetables. ---------Meal 6: 12 ounces fish; two cups spinach or salad. ---------Wednesday, Saturday, and Sunday you will have a seventh meal as follows: Meal 7: six ounces turkey breast; six egg whites; one cup low carb vegetables. ---------Carb Load Meal: On Monday and Thursday you will have a carb load meal (same as the one described above for Plan A). You can have it in place of your sixth meal or as an added seventh meal on Monday and Thursday evening. On Tuesday and Friday you will eat only the first six meals listed above for Plan B. The Beverly Method Official Site: www.beverlyinternational.com Support Community: http://www.beverlyinternational.com/board/ 20 Supplements for the “Contest Countdown” Nutritional Plan Whether you follow Plan A or Plan B, from the eight-week-out point on, your supplement program becomes more and more important. It should be designed to help you retain every ounce of lean muscle while it maximizes your body’s ability to burn stored fat for energy. It is very important to prioritize your supplement program during your eight-week contest countdown. Here’s why - you’ll be tempted to try anything that someone tells you will help you come into the show harder, denser, and shredded. Let’s stick with what has been timetested and proven in this regard and save any experimentation for the off-season. Essential: Next Steps: Stack: Additives: Ultimate Muscle Protein, Super Pak, Density, Quadracarn Glutamine Select, Creatine Select, Up-Lift Lean Out, 7 Keto MuscLEAN, EFA Gold Ultra 40, Muscularity Essential - Start with the supplements listed above as Essential. A brief summary listing the benefits of each supplement is available below. For more information, click on the supplement name. Ultimate Muscle Protein – UMP will be a staple to your nutrition program. It contains a high quality blend of proteins essential to any muscle building or fat loss program. Super Pak - contains all the vitamins, minerals, enzymes, and micronutrient catalysts you need to support protein synthesis and muscle building. The ingredients in the Super Pak sustain vital metabolic processes – energy production and fatty acid metabolism. They also provide powerful antioxidant protection for recovery, repair, and resistance to illness. You should take one Super Pak per day with breakfast. Density – Eight essential amino acids with the ability to create any amino acid your body is deficient in. Density is the superior amino acid formulation for fat loss while still retaining hard earned muscle. We recommend 2-3 tablets per meal (about 1 tablet per day per 15 lbs bodyweight. If you weigh 180, take 2 tablets per meal at each of six meals or 12 total per day. Quadracarn* - males over 35 should consider Quadracarn essential for its ability to aid in testosterone effectiveness. Other benefits include increased fat loss, muscle building and tissue repair. Next Steps – Once you have the “essentials”, the next supplement(s) you’d add to your program are those listed as “Next Steps”. Glutamine Select plus BCAAs - will help you preserve your lean muscle tissue as your diet becomes more restrictive and your training becomes more intense. Glutamine Select plus BCAAs before your workout will supply energy and halt muscle breakdown. After training it will help you recover faster, without extra calories. Creatine Select plus Phosphates - will allow you to train harder with greater intensity and recover faster using the most studied, bioavailable (near 100%) and proven form of creatine in the world bolstered by β-alanine for increased exercise performance. The Beverly Method Official Site: www.beverlyinternational.com Support Community: http://www.beverlyinternational.com/board/ 21 Up-Lift - stimulant-free powdered drink mix that is intended to be consumed before and during training in order to sustain higher levels of mental and muscular output (performance) during resistance and cardiovascular forms of exercise. Stack - If your budget allows, add the “Stack” and you’ll have a complete supplement strategy to achieve your goal. Lean Out - allows you to mobilize and convert your stored fat for energy thereby sparing muscle tissue. Lean Out will create a big difference in your rate of fat loss and it can make your diet much easier. In fact, without the ingredients found in Lean Out your body could simply not burn fat for energy. Take two with each and every meal and shake. 7 Keto MuscLEAN - contains ingredients clinically proven to increase the rate at which you burn calories (fat calories, in particular) so that you can get lean faster. 7-Keto MuscLEAN improves your metabolism and helps you burn more calories. It is especially valuable if you are following a diet or if your metabolism is slowing down because of the inevitable effect of aging. EFA Gold - provides essential fatty acids that support metabolism, improve energy levels, and stimulate natural hormone production that aid in muscle growth and fat metabolism. Additives - “Additives” are for the high achiever who wants and can afford it all. Ultra 40 - Liver extract tablets aid in growth, add extra protein to every meal, and increase your energy and endurance. Muscularity – Branch Chain Amino Acid capsule. BCAA’s are essential to retaining hard earned muscle in a reduced calorie diet. Muscularity also contains the same form of chromium as Lean Out and will help you lose more fat and retain more lean muscle Special Case Supplement Recommendations There is an additional supplement that we recommend during the eight to four week out contest prep in particular circumstances. Muscle Synergy - If you are slightly “under muscled”, in other words, if you truly think that you are just a little bit smaller than you’d like to be at this point in your contest prep and you really can’t increase your caloric intake because you want to get as ripped as possible–then Muscle Synergy is indicated. This is not inexpensive, but it is the best natural supplement there is for building and preservation of lean muscle tissue while on a contest restricted diet. Another advantage it offers is extreme pumps without adding sugar laden, fat producing calories. Take eight to twelve Muscle Synergy pre workout and eight to twelve more either first thing in the morning or before bed. If you have Muscle Synergy powder 1 scoop equals 8 tablets. Optional Supplements for the Contest Countdown Plan Please call us at 1-800-781-3475 and we can help you to effectively incorporate any of our other premium contest prep supplements into your plan. The Beverly Method Official Site: www.beverlyinternational.com Support Community: http://www.beverlyinternational.com/board/ 22 Pre Contest Training At eight weeks you should be training on a “four on – one off” schedule. I’d really recommend that you check out the following article on our website: Pre Contest Training from the Nutrition, Training and Supplement Solutions http://www.beverlyinternational.com/FAQ/precontesttraining.html Cardio - Here are some notes from our Pre Contest seminar concerning cardio: A. Do you need cardio? It depends on the amount of FAT you need to lose. And the amount of TIME you have to lose it. Remember, the first thing to understand is that from a bodybuilding perspective, we’re using cardio to burn BODY FAT, plain and simple. B. Quantify your cardio program. Don’t just get on a treadmill and walk. Set a GOAL! It can be DURATION, INTENSITY (mph, % incline, or level), or best of all CALORIES expended. C. Cardio Methodology – Phase One (from sixteen weeks out to eight weeks out). Start with 12-20 minutes of fairly intense cardio three days a week. Each week attempt to burn more calories in the same amount of time. If you love cardio or need additional cardio, add two or three days of a lower intensity cardio (<75% MHR) activity for thirty minutes each. If you are already lean forget cardio. Eight weeks out: Assess your condition. Are you on track? Can you get where you need to be without increasing cardio? Good! But what if you’re behind schedule? You may step up the cardio to four days per week and thirty minutes per session. Or, even better, set a goal for the total calories you will burn per week with cardio. Add the interval training approach at two of your sessions. One of the most important things you can do is to set a goal for the total calories you will burn per week with cardio. Sample Cardio Schedule – Based on Calories Expended Per Week Weeks 12-9 Goal Calories Expended – 1000 (From week 8 on, increase 10% per Week 8 Goal Calories Expended – 1100 through week 4, then remain constant.) Week 7 Goal Calories Expended – 1225 Week 6 Goal Calories Expended – 1350 Weeks 5 Goal Calories Expended – 1500 Six weeks out: At six weeks out add a third interval training day IF NEEDED, bringing your total cardio to five days at 30 minutes per day. Take it to the next level on your interval days. For more information and a sample schedule go to www.bodybuildingworld.com and go to the article: http://www.bodybuildingworld.com/vol6_3/cardio.htm. Also check out http://www.bodybuildingworld.com/Contest/workshop/index.html (Precontest workshop at 16 weeks out) http://www.bodybuildingworld.com/vol12_1/8WeeksOut.html (Precontest workshop at 8 weeks out) Please call or email us if you have any questions regarding this program. Our email is [email protected]; the phone number is 1-800-7813475. The Beverly Method Official Site: www.beverlyinternational.com Support Community: http://www.beverlyinternational.com/board/ 23 Addendum: Contest Countdown Nutritional Plan for the Female Bodybuilder Here is a sample nutrition plan that has been the most effective for our female bodybuilding clients (and figure competitors who still have that last bit of fat to lose). Plan A: Competition Nutrition Program for the female competitor Meal 1: Three ounces chicken breast or turkey breast; four egg whites; one-half grapefruit. ---------Meal 2: Protein Drink with one or two scoops Ultimate Muscle Protein or Muscle Provider, one teaspoon healthy fat source (olive oil, flax oil, almond butter). [Option B: Three ounces chicken breast or tuna; three egg whites, one tomato.] ---------Meal 3: Five ounces chicken breast (weighed prior to cooking); two cups salad (lettuce, tomato, carrot, cucumber, green peppers, etc.) or two cups low carb vegetables; one tablespoon “Newman’s Own” dressing ( or make your own with one tablespoon cider vinegar and one tablespoon olive oil). ---------Meal 4: same options as meal two (above) – but no added fat to your shake. If this is the meal preceding or just after training, Muscle Provider is the optimal protein at this time. ---------Meal 5: five ounces chicken breast, turkey breast or 96% lean beef; two cups low carb vegetables or salad. ---------Meal 6: four egg whites; one cup omelet vegetables (onions, celery, broccoli, peppers). [Option B: Protein pudding – mix one scoop Ultimate Muscle Protein in a bowl with just enough water to make a pudding texture. Add one teaspoon almond butter.] ---------Carb Load Meal: On Monday and Thursday evening you will have a “carb load” meal as your last meal of the day. You can eat this meal right before you go to bed if you like (it’ll help you sleep along with all the other benefits listed earlier). You will have this meal in place of their regularly scheduled sixth meal. Here’s what you’ll eat at this meal: One cup oatmeal (measure your oatmeal before you cook it – once you cook it, it’ll be nearly two cups), or you can substitute one cup cooked brown rice; with your oatmeal or rice you’ll also eat a five-ounce sweet potato, a small banana, and one-half cup of low carb vegetables. You’ll add one teaspoon of olive oil, flax oil, almond butter, or regular butter to prolong the positive effects of the carb up meal and stabilize your blood sugar through the night. The Beverly Method Official Site: www.beverlyinternational.com Support Community: http://www.beverlyinternational.com/board/ 24 Supplements for the “Female Contest Countdown” Nutritional Plan Essential: Next Steps: Stack: Additives: Ultimate Muscle Protein, Super Pak, Density, Quadracarn Creatine Select, Ultra 40 Lean Out, 7 Keto MuscLEAN GH Factor, Glutamine Select A brief summary listing the benefits of each supplement is available below. For more information, click on the supplement name. Essential - Start with the supplements listed above as Essential. Ultimate Muscle Protein – UMP will be a staple to your nutrition program. It contains a high quality blend of proteins essential to any muscle building or fat loss program. Super Pak - contains all the vitamins, minerals, enzymes, and micronutrient catalysts you need to support protein synthesis and muscle building. The ingredients in the Super Pak sustain vital metabolic processes – energy production and fatty acid metabolism. They also provide powerful antioxidant protection for recovery, repair, and resistance to illness. You should take one Super Pak per day with breakfast. Density – Eight essential amino acids with the ability to create any amino acid your body is deficient in. Density is the superior amino acid formulation for fat loss while still retaining hard earned muscle. We recommend 2-3 tablets per meal (about 1 tablet per day per 15 lbs bodyweight. If you weigh 180, take 2 tablets per meal at each of six meals or 12 total per day. Quadracarn - Benefits include increased fat loss, muscle building, tissue repair and increased androgen receptors for muscle building and retention. Next Steps – Once you have the “essentials”, the next supplement(s) you’d add to your program are those listed as “Next Steps”. Creatine Select plus Phosphates - will allow you to train harder with greater intensity and recover faster using the most studied, bioavailable (near 100%) and proven form of creatine in the world bolstered by β-alanine for increased exercise performance. Loading Phase: mix one scoop in 4-6 oz of water and consume 4 times daily (with meals) for the first 5 days. Maintenance Phase: On training days take 1-2 servings twenty minutes before training. On non training days take one serving with your first meal. Ultra 40 - Liver extract tablets aid in growth, add extra protein to every meal, and increase your energy and endurance. Stack - If your budget allows, add the “Stack” and you’ll have a complete supplement strategy to achieve your goal. Lean Out - allows you to mobilize and convert your stored fat for energy thereby sparing muscle tissue. Lean Out will create a big difference in your rate of fat loss and it can make your diet much easier. In fact, without the ingredients found in Lean Out your body could simply not burn fat for energy. Take two with each and every meal and shake. The Beverly Method Official Site: www.beverlyinternational.com Support Community: http://www.beverlyinternational.com/board/ 25 7 Keto MuscLEAN - contains ingredients clinically proven to increase the rate at which you burn calories (fat calories, in particular) so that you can get lean faster. 7-Keto MuscLEAN improves your metabolism and helps you burn more calories. It is especially valuable if you are following a diet or if your metabolism is slowing down because of the inevitable effect of aging. Additives - “Additives” are for the high achiever who wants and can afford it all. GH Factor - Research has shown that the components of GH Factor - Arginine Pyroglutamate and Lysine Monohydrochloride when taken on an empty stomach can increase biologically active growth hormone levels to help Improve circulation Increase mental acuity Reduce harmful effects of aging and fat loss. Directions for using GH Factor: Upon arising and before retiring: take six GH Factor capsules immediately upon arising and six more before bed (or if you eat right before bed, take six GH Factor thirty minutes prior to your last meal. Glutamine Select plus BCAAs - will help you preserve your lean muscle tissue as your diet becomes more restrictive and your training becomes more intense. During Training: You’ll be taking two to four scoops Glutamine Select sipped during training. As your diet becomes more restrictive and your training becomes more intense, you need to do everything you can to halt muscle breakdown. Branch chain amino acids and l-glutamine are the answer. The glutamine will help you recover faster and the BCAAs will not only halt muscle breakdown, but will also give your muscles a much harder appearance as you increase the amino acid content of your muscles resulting in more dense muscle fiber and less water. Please call or email us if you have any questions regarding this program. Our email is [email protected]; the phone number is 1-800-7813475. The Beverly Method Official Site: www.beverlyinternational.com Support Community: http://www.beverlyinternational.com/board/ 26 Beverly International Off-Season Bodybuilding Program Goal: The goal of this program is to attain the maximum amount of muscle and strength gain with minimum fat accumulation. Strategy: This is a 12-week program that alternates gaining and hardening phases in a specific pattern. The “Gain” cycle includes six meals PLUS a pre and post workout recovery drink. During the “Gain” cycle your weight should increase one-half to two pounds per week. The “Hardening” cycle consists of five or six meals daily and is designed to solidify the gains you made during the “Gain” cycle. Schedule: Weeks 1-4 Week 5 Weeks 6-8 Week 9 Week 10-11 Week 12 4-Week Gaining Phase 1-Week Hardening Phase 3-Week Gaining Phase 1-Week Hardening Phase 2-Week Gaining Phase 1-Week Hardening Phase Gaining Phase Nutritional Program You have to take a disciplined approach and consistently eat the right combination of nutrients during the Gaining Phase to ensure that you add quality muscle. Protein - Protein will account for approximately forty percent of your nutritional intake. Best sources of protein for building quality muscle during the gaining phases are: lean beef, whole eggs, cottage cheese, chicken, turkey, lean pork, fish, and egg whites. The best protein supplements are Ultimate Muscle Protein and Muscle Provider. During the hardening phases you should eat primarily egg whites, chicken breast, turkey breast, and Ultimate Muscle Protein and Muscle Provider. Mass amino acid tablets and Ultra 40 liver extract are invaluable to make sure that you utilize the protein you eat and they provide additional amino acids you need to build muscle. Complex Carbohydrates - Complex carbohydrates will make up thirty-forty percent of your nutritional intake. The leaner you already are, the higher your complex carbs can be. Best sources of carbohydrate for the gaining phases are oatmeal, rice, baked or boiled potatoes, sweet potatoes, yams, and all variations of beans. You can occasionally include peas, corn and whole grain products in moderation. Fruits that qualify as complex carbs for the gaining phase are apples, pears, and pineapple. During the hardening phases you should stick to oatmeal, brown rice, sweet potatoes, and beans for your complex carbohydrate sources. The Beverly Method Official Site: www.beverlyinternational.com Support Community: http://www.beverlyinternational.com/board/ 27 Low Carb Vegetables and Fruit Low carb vegetables include salads, broccoli, cauliflower, spinach, green beans and just about any other green or yellow vegetable. Low carb fruits are blueberries, cantaloupe, grapefruit, peaches, and strawberries. (You can add a small amount of low carb fruit to any of your protein shakes while on this program.) Fats - Dietary fats should make up twenty-thirty percent of your caloric intake. Best sources are olive oil, coconut oil, flax oil, sunflower oil, safflower oil, almond butter, almonds, walnuts, and heavy cream. During the hardening phases you should reduce saturated fats and take an essential fatty acid supplement like Beverly’s EFA Gold or a fish oil supplement. Free Foods - You can eat all of the following as much as you like during the gaining and hardening phases: Sugar free gum, Crystal Light, diet soda, coffee, tea, sugar-free Jell-O, Splenda, Equal, seasonings, mustard, vinegar, hot sauce, salt and pepper. Free Meals This program is designed to add maximum muscular size while minimizing fat accumulation so it’s not a time to eat whatever you want, whenever you want it, but planned free meals at specific intervals can be beneficial – mentally, metabolically, and physically. Plan to have one free meal on the last day of the final week of each of your “Gaining Cycles”, i.e. week 4, week 8, and week 11. A free meal lasts sixty minutes and consists of whatever you’d like to eat in that amount. Beverages - Make sure that you drink plenty of water. Everyone should drink at least 64 ounces each day. This is important to improve your health, help you to gain muscular weight (muscles are nearly seventy percent water by volume), and help flush out harmful toxins (and fat). Other acceptable beverages are unsweetened tea and coffee, as well as diet drinks like Crystal Light and diet sodas. If you gain fat fairly easily limit the amount of milk you drink. If you are a hard gainer, and eat just about anything without adding fat then you might try mixing your Ultimate Muscle Protein shakes with milk. Regular fruit juice is another area you must be careful about. Both milk and juice have large amounts of naturally occurring sugar; and although they may be good foods, they may also result in fat accumulation. The Beverly Method Official Site: www.beverlyinternational.com Support Community: http://www.beverlyinternational.com/board/ 28 Sample “Gaining Phase” Diet Plan Here is a typical meal plan based on six meals plus a pre and post workout recovery drink. Adjust portions or add or decrease a meal as needed to average a one-half to two pound weight increase each week. Breakfast: three whole eggs, five ounces lean beef or one cup cottage cheese, threefourths cup oatmeal. [Option B: four egg omelet with two ounces cheese, two slices whole-grain toast with almond butter, one apple.] ---------Mid Morning Meal: Protein Drink with two scoops Ultimate Muscle Protein, two tablespoons healthy fat source (olive oil, flax oil, almond butter) or heavy cream. – Optional: one serving low carb fruit. [Option B: one can tuna (water packed), one cup cottage cheese and one-half cup pineapple (unsweetened) or one-half cantaloupe.] ---------Lunch: eight ounces chicken breast (or other lean protein source), one cup cooked brown rice (or other complex carbohydrate source). Optional: one or two servings of low carb fruit or vegetables. [Option B: six ounces of roast beef, one or two ounces of Swiss cheese, two slices rye bread, one apple, salad. (Note: you should not choose Option B for both breakfast and lunch on the same day – that would be too much bread.)] ---------Mid Afternoon Meal: one can tuna (water packed) or six ounces turkey breast, one-half cup cottage cheese and one-half cup pineapple (unsweetened) or one-half cantaloupe. [Option B: Protein Drink with two scoops Muscle Provider or Ultimate Muscle Protein, one tablespoon healthy fat source (olive oil, flax oil, almond butter) or heavy cream.] ---------Dinner: ten ounces steak, pork loin, chicken, turkey or fish; medium baked potato or sweet potato; low carb vegetables or salad. ---------Before bed snack: Protein pudding – mix two scoops Ultimate Muscle Protein in a bowl with just enough water to make a pudding texture. Add one tablespoon of almond butter, walnuts, or heavy cream. [Option B: six egg whites, three ounces chicken breast, one serving low carbohydrate vegetable or fruit.] Pre and Post Workout Recovery Shake Mass Maker was formulated specifically for you to use pre and post workout during your gaining phases. Take three scoops of Mass Maker mixed in eight ounces of water about thirty minutes before you train and three or more scoops, immediately after training. This post workout shake in particular is one of your keys to success during the Gaining Phase so don’t miss it. The Beverly Method Official Site: www.beverlyinternational.com Support Community: http://www.beverlyinternational.com/board/ 29 Supplements for the Gaining Phase Essential: Next Steps: Stack: Additives: Ultimate Muscle Protein, Super Pak, Mass Maker, Creatine Select Mass Aminos Glutamine Select, Up-Lift Ultra 40, Muscle Synergy A brief summary listing the benefits of each supplement is available below. For more information, click on the supplement name. Essential - Start with the supplements listed above as Essential. Ultimate Muscle Protein – UMP will be a staple to your nutrition program. It contains a high quality blend of proteins essential to any muscle building or fat loss program. Super Pak - contains all the vitamins, minerals, enzymes, and micronutrient catalysts you need to support protein synthesis and muscle building. The ingredients in the Super Pak sustain vital metabolic processes – energy production and fatty acid metabolism. They also provide powerful antioxidant protection for recovery, repair, and resistance to illness. You should take one Super Pak per day with breakfast. Mass Maker- helps to maximize the results of intense training and increase lean mass, strength and speed of recovery. Creatine Select - will allow you to train harder with greater intensity and recover faster using the most studied, bioavailable (near 100%) and proven form of creatine in the world bolstered by β-alanine for increased exercise performance. DIRECTIONS for using Creatine Select: Loading Phase: Start with a loading phase: mix one scoop in 4-6 oz of water and consume 4 times daily (with meals) for the first 5 days. (If over 185 lbs take 5 servings per day for 5 days.) Maintenance Phase: On training days take 1-2 servings twenty minutes before training. On non training days take one serving with your first meal. Next Steps - The next supplement(s) you’d add to your program is Mass Aminos (listed as “Next Steps”). Mass Aminos - Peptide bonded amino acids that increase the nutrient density of each of your meals to force more muscular gains. Because of their unique molecular structure, Mass aminos provide you with the best form of amino acids (the building blocks that muscles are made of) for rapid muscular growth. Stack - If your budget allows, add the “Stack” and you’ll have a complete supplement strategy to achieve your goal. Glutamine Select plus BCAAs – maximize your recoverability and muscle building with L-glutamine and the three Branch Chain Amino Acids Leucine, Isoluceine and Valine in the proven most effective ratios. The Beverly Method Official Site: www.beverlyinternational.com Support Community: http://www.beverlyinternational.com/board/ 30 Up-Lift - stimulant-free powdered drink mix that is intended to be consumed before and during training in order to sustain higher levels of mental and muscular output (performance) during resistance and cardiovascular forms of exercise. Additives – “Additives” are for the high achiever who wants and can afford it all. Ultra 40 - Liver extract tablets aid in growth, add extra protein to every meal, and increase your energy and endurance. Muscle Synergy - dietary supplement technology consisting of a combination of nutritional ingredients selected on the basis of their ability to support four factors that synergistically interact to determine the strength of the average muscle-building signal being transmitted inside your muscle cells at any time of day, whether you are exercising or at rest. Although often overlooked, digestive enzymes (Beverly’s Multiple Enzyme Complex) may be the missing link in your ability to gain muscular bodyweight. The amount of muscle you attain from this program is ultimately dependent upon the amount of nutrients that you digest and utilize. Seems simple, but doesn’t it make sense? If you have had trouble gaining the muscular bodyweight that you desire in the past, why don’t you try one or two digestive enzyme tablets with each meal? It might be just what you need to break through your muscular growth barrier. There are a whole slew of other supplements that are beneficial during the gaining phase (depending on your budget). For long-term muscle gain the above are essential. Please call us at 1-800-781-3475 and we can help you to effectively incorporate any of our other muscle building supplements into your plan. The Beverly Method Official Site: www.beverlyinternational.com Support Community: http://www.beverlyinternational.com/board/ 31 Sample Hardening Phase Nutritional Program Breakfast: one whole egg, five additional egg whites, five ounces chicken breast or turkey breast, one-half cup oatmeal; 3 EFA Gold capsules. ---------Mid Morning Meal A: Protein Drink with two scoops Ultimate Muscle Protein, one tablespoon healthy fat source (olive oil, flax oil, almond butter) or heavy cream. Option B: one can tuna (water packed), one carrot, one tomato. ---------Lunch: eight ounces chicken breast (or other lean protein source), one-half cup cooked brown rice (or other complex carbohydrate source). Optional: one or two servings of low carb vegetables. ---------Mid Afternoon Meal A: one can tuna (water packed) or six ounces turkey breast, one or two servings of low carb vegetables or one-half cantaloupe. Option B: Protein Drink with two scoops Muscle Provider or Ultimate Muscle Protein mixed in 16 ounces water. ---------Dinner: ten ounces chicken breast, turkey or fish; low carb vegetables or salad; 3 EFA Gold capsules. ---------Before bed snack A: Protein pudding – mix two scoops Ultimate Muscle Protein in a bowl with just enough water to make a pudding texture. Option B: six egg whites, three ounces chicken breast, one serving low carbohydrate vegetable. Essential Supplements for the Hardening Phase These will be the same as during the Gaining Phase with a couple extra that will make sure you don’t lose any lean muscle tissue while your diet becomes more restricted during the Hardening Phase. Continue to take the Super Pak (or Ultra 4 multi/vitamin mineral) and Ultra 40. The Super Pak helps your body utilize nutrients and eases stress, aids in recuperation, may prevent injuries and helps build your resistance to illness. Ultra 40 (liver extract) improves energy and endurance, adds extra protein and iron to your diet, and helps you keep your strength while dieting. EFA Gold provides essential fatty acids that support metabolism, improve energy levels, and stimulate natural hormone production that aid in muscle growth and fat metabolism. Take three EFA Gold capsules with breakfast and three with dinner. You probably won’t need the Multiple Enzyme Complex during the Hardening Phase weeks. The Beverly Method Official Site: www.beverlyinternational.com Support Community: http://www.beverlyinternational.com/board/ 32 During the hardening phase it will improve your results if you substitute Density for Mass Aminos during the hardening phase. Not crucial, but it’ll give you a clear cut advantage that’s practical and doable. Do not take the Mass Maker pre and post workout shakes during the Hardening Phase. Instead you should add Muscle Mass BCAAs. The L-conformation of Leucine, Isoleucine, and Valine provide nutrients essential for muscle repair and growth and make Muscle Mass the best natural supplement available to preserve lean muscle while on a restricted diet. Take five Muscle Mass tablets at the start of your workout, five at about the half-way point in your workout, and five more at the end of your workout. Glutamine Select is still very advantageous at this point also. Lifestyle Hints to Maximize Your Off Season Bodybuilding / Strength Program 1. Remain calm throughout the day. If you spend too much nervous energy stressing and worrying you will compromise your muscular gains. 2. Try to live a regulated life. Train, eat, and go to bed at the same times each day whenever possible. 3. Strive to progressively increase your workout weights over the course of each gaining cycle. During the hardening cycle you should focus on form and muscular contraction on each exercise rather than the weight you use. 4. Have a positive and productive attitude. Read a positive quote of the day, self-help or spiritual literature at a specific time each day. (Sound mind in a sound body principle.) 5. Never miss meals or workouts unless it is an emergency. Regularity is the key to setting your body into a fixed pattern of muscular growth. Training There is a training program specifically designed to go with the Beverly International off-season bodybuilding program on our website, www.BeverlyInternational.com, in the Training section of our Nutrition, Training and Supplement Solutions. Or check out this program from the Body Muscle Journal Volume 3 http://bodymusclejournal.com/vol03/7seventy.html Please call or email us if you have any questions regarding this program. Our email is [email protected]; the phone number is 1-800-781-3475. The Beverly Method Official Site: www.beverlyinternational.com Support Community: http://www.beverlyinternational.com/board/ 33