NoNonsense 2021-2020 Collection

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How to Stay Fit After 40

Fit women over 40… are they really just genetic anomalies who miraculously keep their six pack abs well into their 40’s and 50’s?

Do they spend hours upon hours in the gym sculpting the perfect butt and snacking on celery…. Well, if you have ever wondered how to stay fit after 40, I have some really good news for you. It is absolutely possible. In fact, I am proof. Just before I turned 46 this year, I took part in the fitness photo shoot that ended up on the cover of the newest FITBODY Magazine.

As an online fitness coach and entrepreneur running the full FITBODY brand, I work every day with women. Your time is tight. Most women do not have the luxury of spending hours upon hours a day working out. Food-wise, we want to enjoy our food and to be able to EAT! Personally, I happen to like celery, but l am also partial to the occasional burger and wine.

So how do you do it? How do you stay fit when you are heading into menopause with hormones shifting, skin sagging and energy waining? Whether you are noticing that it is easier to gain weight now or that the same old tricks that helped you drop that last 10 pounds before just don’t work, let me share with you some of my best fitness secrets…

Start the Morning the Right Way

Breaking that fast first thing in the morning might not be in vogue with the latest intermittent fasting gurus, but what I can tell you is that including a healthy breakfast packed with protein has been the recommendation of health experts and doctors for ages. And for good reasons. A healthy morning meal can curb early afternoon hunger helping you avoid that snack attack mid-day.

 

There is also something deeply profound about starting your morning in a positive direction. When you eat a healthy breakfast you set the rest of your day on track to keep making healthy choices. Additionally, high protein breakfast foods are recommended for women as they enter menopause because of their high protein and iron content. Over the last month, I have started each day with 2 scoops of Beverly International’s PBP (Plant-Based-Protein) with 12 ounces of almond milk and a few ice cubes. Literally the best plant-based protein I have ever tried. I crave it every morning!

Fill Up on Fruits & Veggies

Fit women know that vegetables and fruits are nutritional gems with tons of nutrients and super low calories. And talk about fiber. Veggies in particular are super filling and help stave off hunger allowing you to eat less total calories in your quest to stay fit over 40. I suggest filling your plate half full of veggies for lunch and dinner meals and then including fruits as a snack 2-4 times a day. Fruits, like grapefruit and berries along with leafy green vegetables tend to be excellent choices.

Load Calories Earlier in the Day

While the quality of your food is most important, there are benefits to eating the majority of your calories and carbs early in the day if you want to stay fit over 40. Ideally try to get in about 70% of your daily calories before 4 pm.

Be Your Own Chef

Whether you realize it or not, restaurants load seemingly healthy options with extra oil, sugar and butter that can add up calories quickly. They also have ridiculously large portion sizes that can derail your best efforts to stay fit and healthy. While you don’t want to avoid eating out altogether, be sure that most of your meals are cooked at home in your own kitchen. When you are in control of your food preparation, you make better choices.

Watch Your Calorie Intake

We all know that eating too many calories causes weight gain but did you know that too little calories can be just as damaging to your metabolism. Finding that happy medium where you are taking in enough to fuel your workouts and day, but not so much that you add fat, takes some balance. I recommend women that want to lose body fat start with their resting metabolic rate (the number of calories your body burns at rest) and adding 200-300 to account for daily activity. Be sure you are also exercising at least 30 mins every day. If you are trying to stay fit and more so want to maintain, take your resting metabolic rate and add 500-700 calories. Tracking your calories with an app like My Fitness Pal helps you pay attention to your food and make better choices for the long haul.

Avoid Sugar, Except in Moderation

Sugar is enemy number one for fit women over 40. Sugary coffee drinks, sodas, juices, desserts, energy drinks… no matter where it comes from added sugar spikes your insulin and causes serious cravings. Cut back on sugar to avoid adding bodyfat. Making the jump to water or zero-cal drinks can also lower your risk for disease like diabetes.

Wine Once a Week

While there is some research that moderate alcohol intake can be beneficial for certain groups, the bottom line is that most alcoholic drinks are full of empty calories that lower your inhibitions and make you more susceptible to snacking. Have you ever noticed that your will power to avoid those fancy cheese and crackers seems nonexistent after a few drinks? Women should keep alcohol consumption limited. I recommend having 1-3 drinks once a week if you really want to stay on track.

Fire Up Your Metabolism

Pound for pound, muscle burns more than double the amount of calories fat does while your body is at rest. While you may think of cardio as fat burning, putting on more muscle will actually help you burn more fat while you sleep or sit on the couch. This is key for a speedy metabolism because even the most active woman likely spends more time sitting and sleeping than moving.

Build Muscle

Over 40, there’s a pretty simple rule when it comes to your muscles: you have to use them or you’ll lose them. While nutrition is a very important part of the picture, in order to maintain, let alone build muscle mass, you need to be lifting weights. Your muscles are constantly going through a state of being broken down and rebuilt. That’s part of life. Your muscles grow when the amount of protein synthesized within them eclipses the amount that is broken down.

People naturally lose muscle after 40, especially women after menopause. Because muscle burns more calories than fat, this can slow down your metabolism and make it harder to shake those stubborn pounds. Strength-training exercises like lifting weights can help you keep those muscles. I recommend that you train with weights at least three days per week, and preferably five.

Have Your Thyroid Checked

If you’re eating healthy and exercise regularly and are still finding you can’t lose weight, your thyroid may not be working as it should. This happens in a small percentage of people, and it’s most common over 40. In addition to weight gain, it can also cause fatigue, joint or muscle pain, and depression. There are medications that can help, so check with your doctor if you think that might be an issue.

Include the RIGHT Supplements

For the last 20 years I have diligently included Beverly International supplements in my own overall health plan and recommended them to thousands of women for two reasons. One, because Beverly literally has the highest quality supplements on earth and two, because they simply work. I have seen consistent, solid results from their time tested, no nonsense formulas. There is a reason that Beverly has been around so long when many supplement companies have come and gone over the last few decades.

You can count on Beverly to deliver for you again and again. Truly, finding Beverly changed my life all those years ago and I count on them to support me and my clients for the next 20 years as well!

LEAN OUT

A must-have for women and offers a unique formula that works in two ways to create a metabolic environment optimal for getting lean. First, it helps your body transport fat released from adipose tissue to other tissues like your liver and muscles where it can be burned as fuel. Second, it helps your metabolism handle carbohydrates more effciently. Personally I find I have significantly less cravings for sweets when I take Lean Out regularly.

GH FACTOR

GH Factor supports healthy growth hormone (GH) secretion, naturally, with a clinically based blend of arginine and lysine. This combination of amino acids has been shown to raise GH levels by up to 8-fold. Your body secretes GH in pulses throughout the day, with the biggest pulse typically occurring in the early stages of nighttime sleep. With increasing age, the secretion of GH tends to decline. I like to keep a bottle in my bathroom so I can take it first thing in the morning and again right before bed as it works best on an empty stomach.

QUADRACARN

I HIGHLY recommend women over 40 incorporate Quadracarn, especially if they are experiencing some of the very common issues women have like decreased libido, decreased energy and mood. Most women notice improvements in energy, mood, cognitive performance, sexual health, testosterone (yes, we actually need that too), vascularity, pumps, muscle hardness, stamina, and recovery.

GLUTAMINE SELECT

Glutamine Select supports the fastest possible improvements in the appearance and performance of your physique by tackling a little known but pervasive condition known as "anabolic fatigue". Use before, during, and/or after training. You can also take Glutamine Select between meals to sustain blood sugar levels while dieting. I notice a huge difference in post workout soreness and how quickly I recover when I include Glutamine Select.

ULTIMATE MUSCLE PROTEIN

This delicious 5-star protein powder will simplify your diet while helping you build and preserve lean, strong muscle as you loose fat, which is critical for women heading toward menopause. Lean, sexy muscle is key to boosting your metabolism and that is where UMP really shines. Did I mention how amazing it tastes? Seriously the best tasting protein powder I have ever tried. AND you can cook with it! Check out some of my favorite recipes (julielohre.com/best-protein-powder-recipes)

Get Support & Accountability

Having a trusted coach who cares about you and your goals can impact your ability to stay on track. With my online training program, I work exclusively with women world- wide that want to look and feel their very best. Many of the women that I work with are busy and in need of a straight forward plan to help them focus specifically on their goals. I take the guess work out of both training and nutrition while providing structure, guidance, and accountability. If you need an online fitness coach to not just line out your nutrition and workout plans but also to be there throughout the whole process, I would love to see if we might be a match. Check out JulieLohre.com for more details.

Male Muscular Weight Gain Level 3

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       4-Week Gaining Phase

Week     5          1-Week Hardening Phase

Weeks 6-8         3-Week Gaining Phase

Week     9          1-Week Hardening Phase

Weeks 10-11     2-Week Gaining Phase

Week     12        1-Week Hardening Phase

 

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 UMP and Muscle Provider.

During the hardening phases you should eat primarily egg whites, chicken breast, turkey breast, and UMP 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.

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

Remember that 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 of time.

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 UMP 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.

Portion Size

Remember you can adjust portions or add or decrease a meal as needed to average a one-half to two pound weight increase each week.

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.

 

MAXIMUM MUSCULAR WEIGHT GAIN PROGRAM - MALE

Gaining Phase (Weeks 1, 2, 3, 4, 6, 7, 8, 10, 11)

ESSENTIAL SUPPLEMENTS for the Gaining Phase

Super Pak – with meal #1

Creatine Select - Load with 4 scoops per day for 5 days, then 1-2 scoops daily

Mass Aminos – 4 with each meal

Ultra 40 – 4 with each meal

1-2 Multiple Enzyme Complex with meals #1, 3, and 5.

 

ADVANCED (Add one or more of the following):

Quadracarn – 3 tablets, 3 times daily

Muscle Synergy - 8 tablets twice daily or 1 scoop Muscle Synergy powder twice daily

Glutamine Select – 2 scoops before, during, or after training

ZMA 2000 – 3 at bedtime on empty stomach

 

Meal #1

3 whole eggs

5oz lean beef or 1 cup cottage cheese

¾ cup oatmeal

Option B: 4 egg omelet with 2oz cheese, 2 slices whole-grain toast with almond butter, 1 apple.

 

Meal #2

Protein Drink: 2 scoops UMP, 2 tbsp healthy fat source (olive oil, flax oil, almond butter) or heavy cream. – Optional: 1 serving low carb fruit.

Option B: 1 can tuna (water packed), 1 cup cottage cheese and ½ cup pineapple (unsweetened).

 

Meal #3

8oz chicken breast (or other lean protein source),

1 cup cooked brown rice (or other complex carbohydrate source).

Optional: 1 or 2 servings of low carb fruit or vegetables.

Option B: 6oz roast beef, 1 or 2oz Swiss cheese, 2 slices rye bread, 1 apple, salad.

 

Meal #4

1 can tuna or 6oz turkey breast

½ cup cottage cheese

½ cup pineapple (unsweetened) or 1/2 cantaloupe

Option B: Protein Drink with two scoops UMP or Muscle Provider, one tbsp healthy fat source (olive oil, flax oil, almond butter) or heavy cream.

 

Meal #5:

10oz steak, pork loin, chicken, turkey or fish

8-10oz baked potato or sweet potato

1-2 cups low carb vegetables or salad.

 

Meal #6: Protein pudding – mix 2 scoops UMP in a bowl with just enough water to make a pudding texture. Add one tablespoon of almond butter, walnuts, or heavy cream.

Option B: 6 egg whites, 3oz chicken breast, one serving low carbohydrate vegetable or fruit

 

Training Days Only

30 Minutes before training: 2 scoops Mass Maker Ultra  mixed in 8oz water

Immediately after training:  2 scoops Mass Maker Ultra  mixed in 8oz water (Eat your next meal about 60 minutes after your Mass Maker shake. You may also add 1 scoop Muscle Provider to your post training shake.

 

HARDENING PHASE NUTRITIONAL PROGRAM

(weeks 5, 9, and 12)

ESSENTIAL SUPPLEMENTS for the Hardening Phase

Super Pak – with meal #1

Lean Out - 2 capsules with each meal or shake

Density - 3 tablets per meal

Ultra 40 – 4 with each meal

 

ADVANCED

Muscle Mass BCAAS - 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.

Mass Aminos – 4 tablets with each meal (Mass is still valuable during the Hardening Phase, but not essential).

Glutamine Select 2 scoops in 16oz water, sip before or throughout training sessions

 

Optional                                

Up-Lift - Beverly’s hybrid training formula would be very beneficial to keep up your “training drive” while consuming fewer calories during the “hardening phase”. Take 2 scoops before training and 1 scoop half way through your training session.

Do not take the Mass Maker Ultra pre and post workout shakes during the Hardening Phase.

 

Hardening Phases Meal #1:

1 whole egg, 5 additional egg whites

5oz chicken breast or turkey breast

½ cup oatmeal; 3 EFA Gold capsules

 

Meal #2:

Protein Drink - 2 scoops UMP, 1 tbsp healthy fat source (olive oil, flax oil, almond butter) or heavy cream

Option B: one can tuna (water packed), one carrot, one tomato.

 

Meal #3:

8oz chicken breast (or other lean protein source)

½ cup cooked brown rice (or other complex carbohydrate source).

Optional: add one or two servings of low carb vegetables.

 

Meal #4:

6oz tuna (water packed) or 6oz turkey breast

1 or 2 servings of low carb vegetables or ½ cantaloupe

Option B: Protein Drink with 2 scoops Muscle Provider or UMP mixed in 16 ounces water.

 

Meal #5:

10oz chicken breast, turkey or fish

1-2 cups low carb vegetables or salad; 3 EFA Gold capsules.

 

Meal #6: Protein pudding – mix 2 scoops UMP in a bowl with just enough water to make a pudding texture.

Option B: 6 egg whites, 3oz chicken breast, one serving low carbohydrate vegetable

Male Muscular Weight Gain Level 2

This plan is for the intermediate or advanced bodybuilder who wants gains in muscle mass and muscularity.

MASTER SUPPLEMENT PROGRAM FOR GROWTH AND MUSCULARITY

Super Pak –with meal #1

Creatine Select - Load with 4 scoops per day for 5 days, then 1-2 scoops daily

Mass Aminos – 4 with each meal

Ultra 40 – 4 with each meal

 

OPTIONAL (Add one or more of the following):

Quadracarn – 3 tablets, 3 times daily (if you are 35 or over)

Muscle Synergy - 8 tablets twice daily or 1 scoop Muscle Synergy powder twice daily

Glutamine Select – 2 scoops before, during, or after training

ZMA 2000 – 3 at bedtime on empty stomach

Meal #1

2 whole eggs + 4 egg whites

6oz lean beef

1 cup oatmeal before cooking (optional: add cinnamon, raisins and a banana)

I know a lot of you have trouble eating a lot in the morning so here are two options:

Drink Option: 2 scoops Ultimate Muscle Protein + 2 scoops cottage cheese (use the Ultimate Muscle Protein scoop) mixed with 2 tbsp heavy cream and 12oz water

Alternate Meal Option: 4 (whole) egg omelet with 2oz cheese, ½ grapefruit or ½ cantaloupe, 1 cup oatmeal

 

Meal #2

1-2 scoops Ultimate Muscle Protein + 2-scoops Mass Maker Ultra*

 

Meal #3

8oz chicken (before cooking) or other meat listed above

8oz sweet potato, potato, or 1 cup cooked rice

2 cups vegetables or 1-piece fruit (apple, orange, cantaloupe, nectarine, peach, a cup of berries)

or

8-12oz roast beef, chicken or tuna made into 2 sandwiches with 4 slices whole grain or rye bread, 1-piece fruit

 

Meal #4

1-2 scoops Ultimate Muscle Protein + 2 scoops Mass Maker Ultra*

 

Meal #5

10-12oz sirloin steak (lean) or other meat

8oz sweet potato or baked potato

2 cups vegetables / salad / or fruit

 

Meal #6

3 scoops Ultimate Muscle Protein, 3 tbsp Heavy Whipping Cream, 18-20oz water*

OR: 9oz sirloin strip steak (lean) or 10oz chicken + 2 cups vegetables - no potatoes or other starchy vegetables.

 

*If you find you are gaining less than ½ lb. per week mix the above in 16oz milk.

Male Muscular Weight Gain Level 1

This nutritional program is for the trainee who has reached a good state of muscularity and overall good shape, and seeks to increase the size of certain muscle groups (the extent depends on his personal goals) while keeping excess bodyfat at a minimum. The key to gaining muscular weight while reducing excess, unsightly fat is through a balanced diet with the emphasis on protein. Junk foods never add muscular weight, only fat! A proper nutritional regimen aimed at increasing muscle size should consist of the foods listed below.

I.  Proteins—your total diet should consist of 35 - 50% protein.

Beef: Beef tenderloin, Filet Mignon, Sirloin, Flank Steak, Round Steak, Top Round, Roast Beef, Ground Round, Ground Sirloin. Ground Beef (90% Fat Free or leaner)

Poultry: Chicken breast, Turkey Breast, Turkey Breast Cutlets, Ground Turkey Breast, Deli Turkey Breast.

Fish: Just about all kinds including Tuna (canned in water or fresh), Cod, Halibut, Orange Roughy, Salmon, and Tilapia

Other Meats: Canadian bacon, Pork Tenderloin

Dairy: Eggs, Hard Cheeses, Cottage Cheese

 

II. Complex (Natural) Carbohydrates— A good muscular weight gain diet contains at least 1.5 grams carbohydrates per pound of bodyweight.

The best sources are: Oatmeal, Cream of Rice, Puffed Rice, Rice Cakes, Cooked Rice (brown or white), Potatoes, Sweet Potatoes, Beans (white, pinto, kidney or black), Lima Beans, Corn, Peas.

III. Fresh Fruits (not dried or canned) - Apples, Blueberries, Cantaloupe, Cherries, Grapefruit, Grapes, Honeydew Melons, Nectarines, Oranges, Peaches, Plums, Raspberries, Strawberries.

  1. Non‑Starchy Vegetables: Asparagus, Broccoli, Brussels Sprouts, Cabbage, Carrots, Cauliflower, Celery, Cucumbers, Green Beans, Lettuce, Mushrooms, Onions, Peppers, Spinach, Tomato, Water Chestnuts, Zucchini.
  2. Fats and Oils (20-30%): Flax seed oil, Safflower oil, Sunflower oil, Olive oil, Walnuts, Heavy cream, and real butter.

 

Here is a sample menu for a good muscular density nutritional plan. If you find this is too much to eat simply cut out one of the food meals, a protein drink, or one of each. You may want to start with just 4 meals and work your way up to six over the first 4 weeks.

 

 
LEVEL 1 - RECOMMENDED WEIGHT GAIN PROGRAM (Excellent for hardgainers and teenagers)
 

Suggested Supplement Program:

FitTabs – 1 in the morning and 1 in the evening

Creatine Select - 1st five days: 1 scoop in 4-6oz water with four meals each day

Creatine Select – Maintenance phase: 1 scoop before and after weight training

Mass Maker Ultra – (up to 3 servings daily)

Breakfast
4 whole eggs + 1 slice cheese

1 bowl oatmeal or whole grain cereal

2 slices wheat bread

1 glass milk

Fruit

 

Mid-Morning

2 scoops Mass Maker Ultra + 12oz milk or water

(use milk if you are underweight and fairly lean)

 

Lunch

2 grilled cheese or peanut butter sandwiches

2 glasses milk

1 banana, 1 apple and/or 2 cups green salad or green vegetables

Jell-O or pudding for dessert

 

Mid-Afternoon

(Same as meal #2)

 

Dinner

8-10oz hamburger, steak, grilled chicken or fish

2 cups green salad or green vegetables

1 cup brown rice

2 pieces whole grain bread with butter

Ice cream or fruit pie for dessert

 

Bedtime

(Same as meal #2 & #4)
Recommended Snacks – nuts, fruit, cheese sticks, yogurt, etc.

Male Muscular Weight Gain

Male Maximum Fat Loss Level 4

This is a strict pre contest plan (final 2-3 weeks) for the competing bodybuilder.

 

DAILY SUPPLEMENT SCHEDULE

 

ESSENTIAL

UMP (and/or Muscle Provider) as a meal replacement

Quadracarn 3 tablets three times daily

Super Pak w/ breakfast

Lean Out 2 capsules with each meal or shake

7-Keto MuscLean 3 capsules twice daily – morning and mid afternoon

 

ADVANCED – for advanced fat loss and muscle retention add:

Density or Mass Aminos 3 tablets with each meal or shake

Muscularity  3 capsules with each meal or shake

Ultra 40  4 tablets with each meal or shake

COMPREHENSIVE – to retain and build muscle while on a maximum fat loss diet

Creatine Select load with 4 scoops per day for 5 days, then 1-2 scoops daily

Muscle Synergy 8 tablets or 1 scoop twice daily

Glutamine Select 2 scoops in 16oz water, sip before or throughout training sessions

EFA Gold 3 with Meals #1 and #5

 

FOR ACCELERATED FAT LOSS:

Energy Reserve  2 tablets with breakfast, 2 pre-workout, 2 post workout, and 2 before bed

Optional Pre-Workout - Up-Lift –  2 scoops before training for pump, focus, utilization of stored fat for energy, and increased strength

 

Meal #1

5oz lean beef or turkey

6 egg whites

½ grapefruit

 

Meal #2

Protein Drink: 2 scoops UMP, water

Or 6oz tuna; 3 egg whites; 1 tomato

 

Meal #3

6oz chicken (weighed prior to cooking)

4 cups salad (lettuce, tomato, carrot, cucumber, green peppers, etc.)

2 tbsp cider vinegar and 1 tbsp olive oil for a dressing

 

Meal #4

Protein Drink: 2 scoops UMP or Muscle Provider, water

Or 6oz can tuna; 3 egg whites; 1 tomato

 

Meal #5

6oz lean meat (chicken, turkey, fish, 96% or leaner beef, etc.)

1½ cups vegetables

 

Monday and Thursday: In place of your 5th meal: 1 cup oatmeal (precooked) or cooked rice, 8oz sweet potato, 4oz banana, 1 cup vegetables, 1 tbsp butter, almond butter or oil

Male Maximum Fat Loss Level 2

This program contains a few more carbs than the Level 1 program. It works well at the starting point to a pre-competition diet. You should be in decent shape if you choose to follow this program.

 

DAILY SUPPLEMENT SCHEDULE

 

ESSENTIAL

UMP (and/or Muscle Provider) as a meal replacement

Quadracarn 3 tablets three times daily

Super Pak w/ breakfast

Lean Out 2 capsules with each meal or shake

 

ADVANCED – for advanced fat loss and muscle retention add:

7-Keto MuscLean 3 capsules twice daily – morning and mid afternoon

Density or Mass Aminos 3 tablets with each meal or shake

UMP (and/or Muscle Provider) as a meal replacement

Quadracarn 3 tablets three times daily

Super Pak w/ breakfast

Lean Out 2 capsules with each meal or shake

 

ADVANCED – for advanced fat loss and muscle retention add:

7-Keto MuscLean 3 capsules twice daily – morning and mid afternoon

Density or Mass Aminos 3 tablets with each meal or shake

 

COMPREHENSIVE – to retain and build muscle while on a maximum fat loss diet

Muscularity  3 capsules with each meal or shake

Ultra 40  3 tablets with each meal or shake

Creatine Select load with 4 scoops per day for 5 days, then 1-2 scoops daily

Glutamine Select 2 scoops in 16oz water, sip before or throughout training sessions

 

Optional Pre-Workout - Up-Lift –  2 scoops before training for pump, focus, utilization of stored fat for energy, and increased strength.

 

Meal #1
5oz turkey breast

6-8 egg whites

½ cup oatmeal

 

Meal #2

Protein Drink: 2 scoops UMP, or 2 scoops Muscle Provider, 16oz water

 

Meal #3

10oz chicken or turkey breast (weighed prior to cooking)

6oz sweet potato (before cooking)

1 cup vegetables

 

Meal #4

Option A: Protein Drink: 2 scoops UMP, or 2 scoops Muscle Provider, 16oz water

Option B: 6oz can tuna ; 3 egg whites; 1 tomato

 

Meal #5

10 ounces 96% lean beef

2 cups vegetables

 

Meal #6

12oz fish or chicken breast; 2 cups spinach or salad

 

Meal #7:

6oz chicken or turkey breast; 6 egg whites; 1 cup omelet vegetables

 

 

Monday and Thursday: In place of meal 7: 1½ cups oatmeal (precooked) or cooked rice, 10oz sweet potato, large banana, 1 cup vegetables, 1 tbsp butter, almond butter or oil at the end of the day.

 

Male Maximum Fat Loss Level 3

This plan is for the upper intermediate or advanced bodybuilder who wants to lose fat rapidly.

 

DAILY SUPPLEMENT SCHEDULE

 

ESSENTIAL

UMP (and/or Muscle Provider) as a meal replacement

Quadracarn 3 tablets three times daily

Super Pak w/ breakfast

Lean Out 2 capsules with each meal or shake

7-Keto MuscLean 3 capsules twice daily – morning and mid afternoon

 

ADVANCED – for advanced fat loss and muscle retention add:

Density or Mass Aminos 3 tablets with each meal or shake

Muscularity  3 capsules with each meal or shake

Ultra 40  4 tablets with each meal or shake

COMPREHENSIVE – to retain and build muscle while on a maximum fat loss diet

Muscle Synergy 8 tablets or 1 scoop twice daily

Glutamine Select 2 scoops in 16oz water, sip before or throughout training sessions

EFA Gold 3 with Meals #1 and #5.

 

FOR ACCELERATED FAT LOSS:

Energy Reserve  2 tablets with breakfast, 2 pre-workout, 2 post workout, and 2 before bed

 

Optional Pre-Workout - Up-Lift –  2 scoops before training for pump, focus, utilization of stored fat for energy, and increased strength

 

Meal #1

5oz lean beef or turkey

6 egg whites, 1 whole egg

1/2 grapefruit

 

Meal #2

Protein Drink: 2 scoops UMP, 1 tbsp healthy fat or heavy cream, 4 strawberries (optional), 16oz water

5oz tuna or 5oz chicken; 3 egg whites, 1 whole egg; 1 tomato

 

Meal #3

8oz chicken (weighed prior to cooking)

4 cups salad (lettuce, tomato, carrot, cucumber, green peppers, etc.)

2 tbsp cider vinegar and 1 tbsp olive oil (or other vegetable oil) for a dressing

 

Meal #4

Protein Drink: 2 scoops UMP or Muscle Provider, 12oz water

Or package of tuna; 3 egg whites, 1 whole egg; 1 tomato

 

Meal #5

8oz lean meat (chicken, turkey, fish or 93% lean beef, etc.)

2 cups vegetables

 

Monday and Thursday: Add a 6th meal: 1½  cups oatmeal (precooked) or cooked rice, 10oz sweet potato, 6oz banana, 1 cup vegetables, 1 tbsp butter, almond butter or oil at the end of the day

Male Maximum Fat Loss Level 1

This program is a great starting point for any male who wants to maximize fat loss while retaining or increasing lean muscle.

 

DAILY SUPPLEMENT SCHEDULE

 

ESSENTIAL

UMP

Lean Out 2 capsules with each meal or shake

Super Pak w/ breakfast

 

ADVANCED – for advanced fat loss and muscle retention add:

7-Keto MuscLean  3 capsules twice daily – morning and mid afternoon

Density 3 tablets with each meal or shake

COMPREHENSIVE – to retain and build muscle while on a maximum fat loss diet

Creatine Select - load with 4 scoops per day for 5 days, then 1 scoop daily

Glutamine Select mix 2 scoops in 16oz water, sip before or throughout training sessions

* If 35 or older Quadracarn should go to the top of your supplement priorities – 3 tablets, three times daily

 

Optional Pre-Workout - Up-Lift –2 scoops before training for pump, focus, utilization of stored fat for energy, and increased strength

Meal #1

8oz lean beef or turkey

3 egg whites, 1 yolk

1 grapefruit

 

Meal #2

Protein Drink: 2 scoops UMP, 1 tbsp healthy fat (olive oil, flax oil, almond butter) or 1 tbsp heavy whipping cream

 

Meal #3

8oz chicken or turkey breast (weighed prior to cooking)

2 cups vegetables

 

Meal #4

Protein Drink: 2 scoops UMP or Muscle Provider, 1 tbsp healthy fat (olive oil, flax oil, almond butter) or 1 tbsp heavy whipping cream, add enough water to make a shake or pudding the consistency you desire.

Whole Food Option: 6oz can tuna or 5oz chicken; 3 egg whites, 1 whole egg; 1 tomato

 

Meal #5

10oz lean meat (chicken, turkey, fish, 93% or leaner beef, etc.)

4 cups salad (lettuce, tomato, carrot, cucumber, green peppers, etc.)

2 tbsp vinegar and oil dressing

 

Monday and Thursday: As a 6th meal: 1½ cups oatmeal (precooked) or cooked rice, 10oz sweet potato, medium banana, 1 cup vegetables, 1 tbsp butter, almond butter or oil at the end of the day.