Download Table of Contents - Body Muscle Journal

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/
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

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
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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
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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
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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
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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
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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
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
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.
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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.
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Low Carb Vegetables and Fruit
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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.
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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.
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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.
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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.
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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.
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
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.
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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.
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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.
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