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

Week   10-11   2-Week Gaining Phase

Week   12        1-Week Hardening Phase

Gaining Phase Nutritional Program

You have to take a disciplined approach and consistently eat the right combination of nutrients during the Gaining Phase to ensure that you add quality muscle.

Protein - Protein will account for approximately forty percent of your nutritional intake.

• Best sources of protein for building quality muscle during the gaining phases are: lean beef, whole eggs, cottage cheese, chicken, turkey, lean pork, fish, and egg whites. The best protein supplements are Ultimate Muscle Protein and Muscle Provider.
• During the hardening phases you should eat primarily egg whites, chicken breast, turkey breast, and Ultimate Muscle Protein and Muscle Provider.
• Mass amino acid tablets and Ultra 40 liver extract are invaluable to make sure that you utilize the protein you eat and they provide additional amino acids you need to build muscle.

Complex Carbohydrates - Complex carbohydrates will make up thirty-forty percent of your nutritional intake. The leaner you already are, the higher your complex carbs can be.

• Best sources of carbohydrate for the gaining phases are oatmeal, rice, baked or boiled potatoes, sweet potatoes, yams, and all variations of beans.
• You can occasionally include peas, corn and whole grain products in moderation. Fruits that qualify as complex carbs for the gaining phase are apples, pears, and pineapple.
• During the hardening phases you should stick to oatmeal, brown rice, sweet potatoes, and beans for your complex carbohydrate sources.

Low Carb Vegetables and Fruit

• Low carb vegetables include salads, broccoli, cauliflower, spinach, green beans and just about any other green or yellow vegetable.
• Low carb fruits are blueberries, cantaloupe, grapefruit, peaches, and strawberries. (You can add a small amount of low carb fruit to any of your protein shakes while on this program.)

Fats - Dietary fats should make up twenty-thirty percent of your caloric intake.

• Best sources are olive oil, coconut oil, flax oil, sunflower oil, safflower oil, almond butter, almonds, walnuts, and heavy cream.
• During the hardening phases you should reduce saturated fats and take an essential fatty acid supplement like Beverly’s EFA Gold or a fish oil supplement.

Free Foods - You can eat all of the following as much as you like during the gaining and hardening phases: Sugar free gum, Crystal Light, diet soda, coffee, tea, sugar-free Jell-O, Splenda, Equal, seasonings, mustard, vinegar, hot sauce, salt and pepper.

Free Meals

This program is designed to add maximum muscular size while minimizing fat accumulation so it’s not a time to eat whatever you want, whenever you want it, but planned free meals at specific intervals can be beneficial – mentally, metabolically, and physically. Plan to have one free meal on the last day of the final week of each of your “Gaining Cycles”, i.e. week 4, week 8, and week 11.  A free meal lasts sixty minutes and consists of whatever you’d like to eat in that amount.

Beverages - Make sure that you drink plenty of water. Everyone should drink at least 64 ounces each day. This is important to improve your health, help you to gain muscular weight (muscles are nearly seventy percent water by volume), and help flush out harmful toxins (and fat).

• Other acceptable beverages are unsweetened tea and coffee, as well as diet drinks like Crystal Light and diet sodas.
• If you gain fat fairly easily limit the amount of milk you drink. If you are a hard gainer, and eat just about anything without adding fat then you might try mixing your Ultimate Muscle Protein shakes with milk. Regular fruit juice is another area you must be careful about. Both milk and juice have large amounts of naturally occurring sugar; and although they may be good foods, they may also result in fat accumulation.

Supplements for the Gaining Phase

A brief summary listing the benefits of each supplement is available below. For more information, click on the supplement name.

Essential - Start with the supplements listed above as Essential.

• Ultimate Muscle Protein – UMP will be a staple to your nutrition program. It contains a high quality blend of proteins essential to any muscle building or fat loss program.
• Super Pak - contains all the vitamins, minerals, enzymes, and micronutrient catalysts you need to support protein synthesis and muscle building. The ingredients in the Super Pak sustain vital metabolic processes – energy production and fatty acid metabolism. They also provide powerful antioxidant protection for recovery, repair, and resistance to illness. You should take one Super Pak per day with breakfast.
• Mass Maker Ultra- 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.
• 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.

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 Fit Tabs 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.

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 Ultra 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.

Please call or email us if you have any questions regarding this program.  Our email is info@BeverlyInternational.net; the phone number is 1-800-781-3475.

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:

• 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 “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.

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.

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 time-tested and proven in this regard and save any experimentation for the off-season.

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 - 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.
• 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.

Cardio - Here are some notes from our Pre Contest seminar concerning cardio:

1. 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.
2. 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.
3. 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.

Please call or email us if you have any questions regarding this program.

Our email is info@BeverlyInternational.net; the phone number is 1-800-781-3475.

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).

Supplements for the “Female Contest Countdown” Nutritional Plan

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.
• 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 info@BeverlyInternational.net; the phone number is 1-800-781-3475.

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:

Here’s another training split that will give extra work to your most important bodyparts:

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.

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.

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.

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– 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.

• 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.
• Fit Tabs - vitamin/mineral formula contains all the vitamins, minerals, enzymes, and micronutrient catalysts you need to support protein synthesis and muscle building.

The ingredients in Fit Tabs 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).

Please call or email us if you have any questions regarding this program.

Our email is info@BeverlyInternational.net; the phone number is 1-800-781-3475.

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.

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.

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.

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 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.
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. 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.
5. 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).

Please call or email us if you have any questions regarding this program.

Our email is info@BeverlyInternational.net; the phone number is 1-800-781-3475