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

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.

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 - 1^st 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.

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

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.

 

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

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 6^th 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.

Meal #1

2 whole eggs + 4 egg whites, 8oz lean meat

1/2 cup oatmeal - before cooking

 

Meal #2

Protein Drink: 2 Scoops UMP (Ultimate Muscle Protein), 4 tbsp healthy fat (almond butter, flax oil, olive oil) or 2 tbsp heavy whipping cream, add enough water to make a shake or pudding the consistency you desire.

Whole food option: 10oz lean beef, 1 apple or other fruit from “Master Food List”.

 

Meal #3

10oz lean meat

6oz sweet potato or 2/3 cup cooked brown rice

2 cups vegetables (broccoli, etc.) or salad with 2 tbsp vinegar and oil dressing

 

Meal #4

(same as meal #2)

 

Meal #5

10oz lean meat

½ cup rice

2 cups vegetables

Salad with 2 tbsp vinegar and oil dressing

 

Meal #6

Protein Shake or Pudding: 2 Scoops UMP (Ultimate Muscle Protein), 2 tbsp healthy fat (almond butter, flax oil, olive oil) or 2 tbsp heavy whipping cream, add enough water (about ¼ cup per scoop of protein) to make shake or pudding the consistency you desire.