Category Archives: Blueprints & Guides

Training for the “Man in the Middle”

 Training for the "Man in the Middle"

By: The Beverly Advisor Team

For the Man Who Wishes to Gain Muscle and Lose Fat

In this article we will present a comprehensive training, nutrition, and supplement plan for the man who wishes to gain muscle (primarily) while at the same time lose some excess body fat. Our program comes directly from the BevSolutions section of our website. For this article we’ve gone to BevSolutions and chosen a workout from the Training section, a diet plan from the Nutritional Programs section, and a supplement plan from the Supplement section for you.

Training

First up, let’s start with your workout. We’ve picked a program called Training for the “Man in the Middle”. We’ve included a beginner’s version and will include guidelines as to how the “advanced man” can use it as well, but perhaps its greatest benefit is for “the man in the middle” - the intermediate trainee who is stuck and can seemingly go no farther. This program consists of all basic exercises aimed at working the large mus-cle masses and developing the most muscle and the most power. We have no intentions here of giving you a lot of supposedly innovative exercises just for the sake of offering something different. These are the exercises that WORK!

Beginners

If you are a beginner, or are just getting back into training after a long layoff, you should workout three days per week. Your first workouts should be easy. “It’s not where you begin, but where you end up that counts.” Use a weight that you can easily perform for 12 repetitions on each exercise. However, instead of pushing to get 12, stop at 7. Add a repetition every other workout day. On day two, you’ll again do 7 reps. On days three and four, you’ll complete 8 reps and so on until you are performing 10 repetitions. At that point add 5lbs to the weight on the upper body exercises and 10lbs on the lower body exercises and start back at 7 repetitions. Then work up to 10 again in the same manner, add weight and go back to 7 again.

Do just one set per exercise the first month. The following month continue to work-out three days per week, but now you will do two sets on each exercise. Continue the progression listed above – work up from 7 reps to 10 reps with a particular poundage, when you successfully perform 10 reps on each set of an exercise, add weight and drop back to 7 reps. Progress slowly. Always hit a specific rep target two days in succession before adding another rep.

The “Man in the Middle”

If you are “the man in the middle”, neither a beginner or advanced man, but whose progress is stalled, you should definitely give this program a try. However, you should do 3 sets of each exercise. You may follow the same type of progression as the begin-ner, adding a rep every 2nd workout and adding more weight once you’ve successfully completed 10 reps on all your sets for two consecutive workouts. There is a slightly different progression you can use instead, especially if you are a veteran of the iron game. In this case, you’ll do 3 sets of 7 reps during your first workout. You’ll add just one rep total to each ex-ercise on your second workout day by doing one set of 8 reps and 7 reps on the other two sets. The third workout you’d do two sets of 8 reps and 1 set of 7. Fol-low this progression until you reach 3 sets of 10 reps on an exercise and then add 5lbs on upper body work or 10lbs for the lower body exercises and start again at 3 sets of 7 reps.

Here’s how this progression scheme looks in chart form:

Week 1

Day 1: 7,7,7
Day 2: 8,7,7
Day 3: 8,7,7

Week 2

Day 1: 8,8,8
Day 2: 9,8,8
Day 3: 9,9,8

Week 3

Day 1: 9,9,9
Day 2: 10,9,9
Day 3: 10,10,9

Week 1

Day 1: 10,10,10 add 5-10 lbs
Day 2: 87,7,7
Day 3: 8,7,7

Continue With Same Protocol

Whether you are a beginner or “the man in the middle”, rest about two minutes between each set and three to five minutes between exercises.

Here’s the exercise schedule. I know you are going to think these are the same exercises that everybody does so what’s so special. Well, you are probably right, there’s certainly nothing new here. But, if you want overall muscle mass and shape, the following exercises have been proven by millions of bodybuilders to be the very best.

  • Standing Two-arm Press: The first exercise is the standing two-arm press. Many think of this as just a shoulder developer but it also develops the arms, back, and overall body power.
  • Squat: Many consider this the greatest exercise of them all. Hard work on the squat not only stimulates muscular growth in the legs, but in your entire upper body as well. It can’t be beat for developing overall body power, for develop-ing the legs, and it even increases upper body mass.
  • Barbell Curl: Another old standby but no better biceps exercise has been found.
  • Bench Press: One we’re sure you are familiar with. The bench press is a terrific developer of the chest, triceps, and front delts. If you follow the recommended progression procedure de-tailed above, you will add 5lbs to your bench press about every 3 weeks. Doesn’t sound like much, but when is the last time you added 80lbs to your bench in a year?
  • Bentover Row: Here’s one many of you do not like, however, when it is performed correctly it is one of the best for bulking the back, arms, and shoulders.
  • Sit-up: Work up from 10-15 reps to 30 reps per set.
  • Calf Raise: This is an area that many bodybuilders neglect, don’t be one of them. Start at 20 reps per set and work up to 30 before adding weight.

The advanced man can also benefit from this pro-gram. The three-day per week full body workout can do wonders for him. He should choose two of the above exercises which he wants to concentrate on and perform 4-5 sets of each. On these two exercises he should lower his rep range to 3-5 or 6-8, but still progress in the same manner as before by adding just one rep per workout until he reached the top number for all his sets. He should also perform these exercises first in his workout. He’d want to limit the remaining exercises to 3 sets each or he would be overworking. That’s it! Now let’s get to work and show some real results.

Nutrition

Next let’s look at the diet section. At BevSolutions you’ll find a menu of diet plans to achieve specific goals. We’re going straight to the Gain Muscle and Lose Fat section. There are actually two relevant plans, one is for you if you weigh 185 or more, the other if your weight is less than 185. We’re going to illustrate the “under 185lbs” plan here. But, if you weigh 185 or greater, no problem, just check out BevSolutions and you’ll find your “over 185lbs” plan there. Before we go further we want to make sure you understand that a consummate nutrition plan is all important to your success at building muscle while losing fat.

 

 

Your Gain Muscle and Lose Fat Diet

Now that you have the supplies you need to get started, let’s take a look at your Gain Muscle and Lose Fat Plan (up to 185lbs). If you are not used to a structured eating plan like this, it may be difficult at the start. It will also seem like a lot of food at first, especially at breakfast (Meal #1). Soon you’ll be looking forward to your next meal. It is ok to ease yourself into the full plan over a week or two. One of the keys is preparedness. We urge you to prepare what you can ahead of time.

Meal 1
1 whole egg + 3 egg whites, 5oz lean meat, ½ cup oatmeal (before cooking)

Scramble 1 whole egg and 3 whites (or 1 egg and 1/3 cup of liquid egg whites) together in a skillet. It’s ok to use Pam or a teaspoon of butter. One of the best ways to cook the lean meat (usually lean ground beef or ground turkey) is to weigh it out crumble it and cook it in a skillet. When it’s done, drain any excess fat, add your eggs and scramble it all together. Alternatively, just make your lean meat into a patty and cook it like a hamburger.

We recommend 1-Minute Oats, use ½ cup oats, 1 cup water, and a pinch of salt. Mix it together in a microwave safe bowl and cook it for 1 minute and 45 seconds. The best timesaver for this meal is to cook your lean meat ahead of time and store it in 5oz ready to microwave portions.

Meal 2
Protein Drink: 2 Scoops Ultimate Muscle Protein, 2 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. It’s important to add the fat here. We favor almond butter or heavy whipping cream because it makes the best tasting protein out there, taste even better. Our favorite shake recipe is to add 4-6 ice cubes to a blender, add water to the 15oz mark and then add 1oz whipping cream or 2 tbsp almond butter. Then put in 2 scoops UMP and blend until the ice is liquefied. (You can do this in advance and take to work in a Thermos or put it in the fridge at work.)

Meal 3
8oz lean meat, 6oz sweet potato or 2/3 cup cooked brown rice, 2 cups vegetables (broccoli, etc.) and/or salad with 2 tbsp Newman’s Own vinegar and oil dressing (or Balsamic)

Meal 4
(same as meal #2)

Meal 5
8oz lean meat, 2 cups vegetables, Salad with 2 tbsp Newman’s Own vinegar and oil dressing

Notice that at this meal we cut out any starchy carbs, so the last time you had carbs was at lunch. This is one of the secrets to being able to add muscle, but still cut fat.

Meal Frequency

As you can see you’ll be eating small meals spread about 3 hours apart. This is important to your success in building muscle and losing fat. You don’t have to sit down at the table and eat a meal, but you must take in the proper amount of nutrients. Plan ahead. If you’re going to be in meetings or running errands all day, make a couple of shakes the night before.

Beverages: Make sure that you drink at least six to eight 8oz glasses of water each day (that’s four 16oz bottles). Watch out for calories in the liquids you drink, juices and regular soft drinks will sabotage your progress. Limit your beverages to water, coffee, unsweetened tea, diet sodas, and Crystal Light.

Free Foods: You can eat any of the following at any time, without jeopardizing your results: Sugar free gum, sugar-free Jell-O, Splenda, Equal, seasonings, mustard, vinegar, hot sauce, salt and pepper.

 

Your Grocery Shopping List

Before starting the diet you’ll be using to build muscle and lose fat, you’ll need to go to the grocery and pick up the foods you need. (This list is also available in the Nutrition section of BevSolutions.) Here’s what you’ll need for the first couple of weeks.

  • 1 carton of liquid egg whites
  • 1 carton eggs
  • 1 small carton of Heavy Whipping Cream
  • One container of Almond Butter (usually found in the Natural Health Foods section of your store)
  • One container Quaker 1 minute Oatmeal
  • Skinless chicken breasts
  • Fresh or frozen fish or tuna cans (packed in water)
  • Lean ground beef or turkey breast
  • 2 bags of salad (or fresh greens for salads)
  • Fresh or frozen vegetables of your choice
  • Newman’s Own Vinegar and Oil (or Balsamic Vinaigrette)
  • 4 bags of Uncle Ben’s Ready Rice (brown rice or whole grain wild rice are the best choices)
  • 2 twelve-packs of bottled water

Supplements

If you are a raw beginner we’d suggest UMP and Fit Tabs to start. These two supplements will help you get the protein you need to make maximum gains and fill in any nutritional gaps that might limit your progress.

It’s for the “man in the middle” and the advanced man where supplements be-come almost crucial. We have seen time and time again where the “man in the middle” was stuck, maybe taking an inferior supplement or “supplement of the month”, and then gained more in the next 3 weeks on a targeted, quality supplement program than he had in the previous year (or more)!

You’ll find an entire Supplement section at our BevSolutions website, our Supple-ment Recommendation Chart is also an invaluable resource for finding just what you need for your particular goal. But here, we are going to spell it out for you. If you are “the man in the middle”, we are going to pull no punches and tell you just what you need to start making progress again.

We list them as Essential, Advanced, Comprehensive, and Maximum on the Supplement Recommendation Chart and in our BevSolutions. We do this to help you prioritize according to your budget. Be sure to check them out when you can, however to make it simple, we are just going to show you exactly what you need here.

1. Start with two containers of UMP. Vanilla and Chocolate are the most popular, so if you are new to UMP, start with one of each. We recommend a UMP plus healthy fat shake at Meals 2 and 4. If you can’t do a blender shake it’s always fine and very convenient to have a 2 scoop UMP shake and eat about 9 almonds, walnuts or cashews.

2. Creatine Select will blast you out of a sticking point faster than anything we know. If you’ve tried Creatine before with little results, it’s still a good idea to try it one more time with Beverly’s Creatine Select. Start with a 5 day loading phase taking 1 scoop 4 times daily; after that take 1 scoop daily before you work out or with a meal. (Remember, Beverly guarantees all of our products, so if it doesn’t work, you can return an empty jar for a full refund.) We had to write that but we hope it doesn’t take away from how much we believe this product can do for you – especially if you’re the “man in the middle”.

These two supplements, UMP and Creatine Select will add a big boost to your muscle gains. If you are true to the nutrition plan you’ll also be seeing some fat loss. One of the best markers for muscle gain and fat loss is if your weight stays the same on the scale, but your weights (or reps) are going up in the gym.

3. If you are over 35 years of age we highly recommend Quadracarn. This supplement aids in fat burning as well as optimizing your hormonal environment for building muscle. In other words, it helps you utilize your own naturally produced testosterone to build muscle. Take 3 tabs 2 times daily with meals 1 and 5. Add 3 additional tablets on training days with your pre-training meal.

If your budget allows, and you are a guy who doesn’t have any trouble taking a lot of tablets, we are going to tell you about a supplement stack that has been responsible for more muscle gain than any other that we know of.

4. Take 4 Mass Aminos and 4 Ultra 40 liver tablets with each of your meals and shakes (18 -20) tab-lets each throughout the day). Now, you do not see overnight results. Instead you see lasting muscle gains of about a pound every two weeks. They not only work individually, but by completing the amino acid profile of each of your meals, they geometrically increase your potential for muscle growth. If Beverly International has a secret, it’s the Mass and Ultra 40 secret. Have you noticed that no other supplement company manufactures a similar stack. (Shh, don’t tell them!)

You might be asking, “Is there anything else I can take?” We are a little reluctant to say yes, because we know if you are taking UMP, Creatine Select, Quadracarn, Mass and Ultra 40 that you are really covering all your bases, but for general health and to make sure you are getting all the micronutrients needed to build muscle you should include the Super Pak.

Finally, Muscle Synergy and Glutamine Select can also help. If you are 40 or older, or have historically had a hard time adding muscle, we definitely recommend Muscle Synergy. If you want to try Muscle Synergy, you’ll see faster results if you load with Creatine Select first.

If you are very active at work, participate in sports, like to run or do a lot of cardio, Glutamine Select can save the day. It is a wonder for recovery.

There you have it. Follow this three phase plan and monitor your progress. The scale is not the end all, be all tool to monitor fat loss. In fact, we hope that your weight on the scale doesn’t change that much at all. Think of it this way, if you can lose 5lbs of bodyfat and gain 5lbs of muscle the scale weight doesn’t change at all, but the way you look in the mirror certainly has. This would be a +10 in body recomposition.

THE ULTIMATE MUSCLE WORKOUT!

THE ULTIMATE MUSCLE WORKOUT!
No Nonsense Magazine Volume 25 #2

By: Roger Riedinger and the Beverly Advisor Team

Here's how to put your Muscle-Building Training on the Right Path

Phase 1: Mass and Power Training

There are a million and one training systems out there. Which one is best or right for you? Well, this is the “million dollar” question. Over 70 years of
Iron Game practical knowledge with weights at just about every conceivable level — Olympic and powerlifting, strength training for sports, beginning intermediate and advanced bodybuilding (drug-free and otherwise), has revealed the best ways to add solid muscle and lose fat.

It is not just laboratory stuff but lifelong observation and experience, the art and science of gaining muscle, everything from tried and true basic methods to the most complex scientific training methods. The bottom line is that almost everything works to a degree, some methods better than others. But even that depends on the stage of training and development your body is at. One thing for sure – if you don’t work out properly, get proper nutrition, and enough rest and sleep, you will not get maximum muscle growth!

The rationale behind the Ultimate Muscle Training System is that you first must lay down a foundation of size and strength. This can best be accomplished through basic exercises, heavy (for you) weights, and an increased focus on nutrition with an emphasis on frequent use of very high-quality protein and a slight overload of calories.

The first phase of our Ultimate Muscle Training System is the Mass & Power phase! The training program will last for six-eight weeks, training 3 days per week. (The second phase will continue with power exercises with a few more refinement exercises to increase muscularity. Dietary adjustments will reflect an even greater emphasis on improving muscularity by adding lean mass and more effort to cut fat. This phase will also last six weeks but with a 2 days on, 1-day off workout split.

Mass and Power Training Rules

  • Train 3 days per week. No extras!
  • Do only the exercises listed. Do not add anything.
  • Do 3-8 reps on each work set. (On isolation exercises, go up to 12 reps.) All sets should be taken to the final rep that you can do in good form but not to absolute failure.
  • Over and above warm-ups, do 3-5 work sets on each exercise.
  • Rest 2 to 3 minutes between each work set.

Monday: Chest, Biceps & Triceps

Bench Press 4x5-6 (same weight after warm-up, when you get 6 reps on all 4 sets, increase the weight your next workout)
Incline Press 3x8-4
Barbell Or EZ Bar Curls 4x6
(Alternate Sets – 1 biceps, then 1 triceps)
Close-Grip Bench Presses 4x6
Alternate DB Curls or Preacher Curls 3x8-6 (use the same weight on all three sets; when you can get 8 reps on all three sets, increase your next workout's weight.)
Lying Triceps Extensions 3x8-6

Wednesday: Legs

Squats 5x4-6 (Begin with a couple of warm-up sets. Now select a weight that will allow you to squat in perfect form for five sets of 4-6 reps. When you can get 6 reps on every set – add weight!)
Semi-Straight-Leg Deadlifts
4 sets; 6-8 reps
Leg Curls 3x12-8
Standing Calf Raises 3x20-10
(Alternate Sets – 1 set standing, then 1 set seated.)
Seated Calf Raises 3x20-10

Saturday: Back and Shoulders

Deadlifts 5 work sets; 3-5 reps.
(Use an overhand grip and straps if needed. Add weight to each set, staying in the 3-5 rep range. Add weight to the bar each week.)
Bent Barbell Rows or Cable Rows 4x5-6
Pulldowns 3x8-4
Shrugs 3x8-4
Seated Military Press 4x5-6
Lateral Raises 3x12-8

&

 
 
 

Your Mass and Power Guaranteed - Nutrition Plan

Your goal during this phase is to add thick, powerful muscle. There are two nutritional prerequisites. You’ll need extra protein and more calories than you are currently ingesting. To get the greatest results during this first six-eight-week phase meeting your nutritional requirements will not be enough. You’ll need an overabundance of protein, calories, amino acids, vitamins, minerals, trace elements, and essential fatty acids. Your nutrition should build throughout the program. Add 300-500 calories each week to your previous week’s caloric intake.

Here’s how you can do that easily and cost-effectively by concentrating on some very good stuff! If you are already taking UMP (Ultimate Muscle Protein), make sure that by Week 2, you are taking 2 scoops 3 times daily.

Week 1
Add just 1 scoop of the UMP three times daily to your current diet. This means three extra scoops per day to what you are already consuming. UMP is an EXTREMELY powerful mixture of fast and slow proteins that will facilitate muscle growth 24/7.

Week 2
Now your three daily Ultimate Protein shakes should contain 2 scoops for each shake. In two weeks, you have just increased your daily baseline nutrition by over 700 calories per day (that’s one pound of muscle each week) and 120 grams of the ultimate protein for muscle building.

Week 3
Add one-half serving (1 scoop) of Beverly’s Mass Maker Ultra to each of your UMP shakes during week three.

Week 4
Now take a full serving (2 scoops) of Mass Maker Ultra and two scoops of UMP three times daily. You are now ingesting more than 1500 calories daily over your baseline nutrition. That translates to 2 lbs of muscle each week!

Week 5/6
Your three shakes remain the same – two scoops of Mass Maker Ultra and two scoops of UMP. To volumize your muscles and wring out the greatest strength gains possible, add Beverly’s Creatine Select – with phosphates and beta-alanine for the final two weeks.

Other essentials you should include in your nutrition program are very high-potency vitamins, minerals, trace elements, and essential fatty acids. You can get all of these from just two supplements - Beverly’s Super Pak and EFA Gold.

If you follow this supplement program faithfully and continue eating your current baseline diet, you will add ten pounds of muscular mass to your frame over this six-week program.

 

Special Adjustments for Females

There are a lot of females out there who wish to develop more muscle. The training program is perfect for you, too. Here’s how to modify it for you.

Week 1
Make sure that you have two UMP shakes each day in addition to your regular food meals. One scoop per shake will be fine.

Week 2
Three UMP shakes each day.

Week 3
Add one scoop of Beverly’s Mass Maker Ultra to each of your UMP shakes during week three.

 

Week 4
Three shakes daily – two scoops UMP, one scoop Mass Maker Ultra and 16 oz water.

Week 5/6
Three shakes daily – two scoop UMP, two scoops Mass Maker Ultra , and 16-20 oz water

 

Look, If You’re Gonna Work Out Anyhow, You Might As Well Make Growing ‘BIG MUSCLE’ Easy. (and the quicker, the better!)

Look, If You’re Gonna Work Out Anyhow, You Might As Well Make Growing ‘BIG MUSCLE’ Easy.
(and the quicker, the better!)
No Nonsense Magazine Volume 25 #2

By: Roger Riedinger and the Beverly Advisor Team

 

An easy way to simplify your diet AND see massive leaps in your training results!

Steal a look in the cabinets of bodybuilders and fitness competitors who are serious about their results, and you’ll likely discover they have something in common…UMP is on their shelf. Why? Because UMP isn’t some ordinary, everyday, run-of-the-mill protein powder, it is quite simply the most advanced source of anabolic-boosting, fat-blasting protein ever designed. It creates a muscle-building environment unequaled by any other powder.

A Protein Powder That Will Forever Change Your Bodybuilding Results

When Beverly decided to create the Ultimate Muscle Protein (UMP ) formula, our goal was to create a protein supplement to supercharge the complete muscle-building anabolic and anti-catabolic processes… that is exactly what UMP does. It uses super high amino, proprietary proteins, comprised of only the most pristine select Milk Protein Isolates (highest quality casein and whey protein isolates). By binding these super-aminos synergistically with triple-A whey protein concentrates, UMP gives you the same powerful anabolic nutrients of mother’s milk.

 

It May Sound Amazing, but It Really is True… You Not Only Build Major Muscle, You Also Lose Fat – Simultaneously!

UMP is more than a miracle muscle builder; it’s an astounding, metabolic stimulating blend of top-notch nutrients. It truly lets you custom design your nutritional program so precisely, it literally guarantees you’ll achieve your bodybuilding or fitness goals. You’re not locked into a “one size fits all” serving size; you use the convenient scoop to measure out the exact portion size for your specific dietary need!

Straight Facts on Why You’d Want to Use UMP

  • Easy to use! Incredibly smooth and delicious to the taste!
  • Versatile enough to make delicious pudding, pancakes, and even crepes.
    (See recipes BELOW).
  • Delivers an optimal macronutrient blend;
    if you must miss a meal, it won’t be a big deal.
  • Maximizes your results from intense exercise
  • Increases protein synthesis in post-trained Type II muscle fibers.
  • Increases your lean body mass and slashes that annoying fat.

Try and Enjoy These Delicious and Easy UMP Recipes

If we have learned anything over the years, it is that very few people like to follow a diet that is EXACTLY the same every day. Those of us who have made fitness and bodybuilding a way of life have found some clever ways to stay on our diets while satisfying our cravings. Below are some UMP recipes you can use on a regular basis. Enjoy!

UMP CREPES

Mix in blender 3 scoops UMP, 1-2 whole eggs, 5 egg whites, (1 tbsp cream optional), 8oz water (vary water to the consistency you want).

Spray oil in a non-stick skillet and heat to medium heat. Pour the mixture into your skillet and cook as you would thin pancakes - one crepe at a time. Serve as is or with no-sugar-added jelly or preserves or no-sugar-added syrup. Makes 4 - 6 crepes. (Approximately 85 grams protein, 15 grams carbohydrate, 15 grams fat)

Note: You can refrigerate the unused crepes and eat them as a snack anytime.

NUT BUTTER - MOCHA PUDDING

2 scoops of your favorite UMP, 1 tsp natural peanut butter or almond butter, approximately ¼ cup of fresh hot coffee, 2 tbsp Fat-Free Cool Whip (optional)

Mix the first three ingredients in a small bowl or coffee cup. You will need to adjust the amount of coffee depending on your desired consistency. Top with Fat-Free Cool Whip as you eat. WOW!

CHOCOLATE PEANUT BUTTER SUPREME SHAKE

Mix 2 - 3 scoops of UMP Chocolate in a blender, 4 ice cubes, 1 tbsp heavy whipping cream, 1 tbsp peanut butter, and 12-16oz water… Mix and Enjoy!

UMP CAKE
2 scoops UMP (try the Angel Food Cake), a little bit of water or coffee (try 1/8 cup to start), 2 tbsp Fat-Free Cool Whip.

Mix UMP with water or coffee in a small microwaveable bowl until the powder is moist and makes a very thick batter. Microwave for about 40 seconds until the ‘cake’ rises. Top with Cool Whip as you eat.

Be sure not to overcook it, though, or you’ll end up with a really hard cake.

OLD SCHOOL ANABOLIC MEAL REPLACEMENT

Mix UMP with heavy whipping cream and water. This is the same type of anabolic meal replacement used by Rheo Blair and Vince Gironda for drug-free gains during the “Golden Days of Bodybuilding.”

Bodyweight

90 - 115

115 - 165

165 – 225

Amount UMP

1 scoop in 6 - 8 oz water and 2 tbsp heavy whipping cream

2 scoops in 12-oz water and 4 tbsp whipping cream

3 scoops in 18-oz water and 6 tbsp whipping cream

For added weight gain, substitute milk in place of water in the above recipes. If you are worried about too much saturated fat, substitute 1 tbsp sunflower, safflower, or olive oil for each 2 tbsp of heavy whipping cream in the recipes above.

BELGIUM BODY MUSCLE WAFFLES

Talk about a craving killer! If you replaced these waffles with those at a nice brunch restaurant people would never know.

2 scoops UMP (any flavor), 5 egg whites or 3 servings (4 oz) liquid egg whites, and enough water to make batter consistency.
Mix all ingredients to a batter consistency. Place in a waffle maker for 2-4 minutes. Top with low-cal syrup and butter or a butter substitute to make it extra yummy.

If you don't have a waffle maker, make pancakes. They are fantastic too! Just add a bit more water. If you want these waffles to raise more, add ½ cup of low-fat Bisquik, depending on your goals.

 

UMP Tastes Great and Is Extremely Versatile

I needed a top-of-the-line multi-species protein supplement to augment my bodybuilding nutrition. After reading and hearing from others about Beverly’s sterling reputation for making superior proteins, I had
to give UMP a try. It tastes great and is highly versatile. Beverly supplements don’t come cheap, but I have learned that you do get what you pay for. You guys are great. I love UMP, Ultra 40, Mass Aminos, Muscle Provider, and Muscle Synergy. Keep up the excellent work. -Tim R

Beverly International Products Give You Consistent Conditioning

Your products and service are excellent. UMP is the best-tasting protein powder I have ever used. I saw consistent conditioning in the Beverly athletes who came in for competition, and that was what I wanted. Initially, I felt the price was more than I wanted to pay; but after trying the products, they are well worth the money: the best products and excellent customer service. The Beverly staff makes you feel like one of the family. -Tommy H

I Got A Smaller Waistline And Tighter Sleeves!
After reading so many good things about Beverly’s UMP product, I decided to try it. I opened the container and was surprised by the aroma that UMP had. It smelled great and didn’t have that pungent smell that almost knocks you over, like so many other proteins on the market.

Next was the taste test…WOW!!!! This was the best-tasting stuff I have ever had. Well, 2 containers later, goals that were never attainable in my dreams before have become a reality. I am up to 185 lbs now; I never thought I could even get to 180. I am there now, and I want even more. Between the product’s taste, the way it mixes, and cost-benefit value, plus the sleeves of my shirts getting tighter and my waistline getting smaller, I’m a Beverly team member for life. -Patrick C

The Inches Just Seem To Melt Off!
Beverly has the best protein powder around. You can make it into a shake or pudding, add it to oatmeal, or even cook with it. When I run out, I panic. There is just no comparison! Great service, great products, and good friends, that = success. When I travel, I take my UMP along and have a meal! I love the taste and the convenience! And the inches seem to melt off! -Sandra W

More Progress in the Last Year than in the Past 6 Years before!
UMP turned out to be much more than I had hoped for because I didn’t expect it to taste so delicious. The nutrient blend in this product seems to be perfect for building muscle and losing fat at the same time. Beverly’s biggest appeal is no marketing hype... just products that work. I have made more progress using Beverly in the last year than in the past 6 years! -Dave H

A Nutrition Store Owner Recommended UMP Over All the Others
The owner of the Nutri-Sport, where I was shopping for protein and meal replacements, said I should try UMP. They sell every protein under the sun, but the fact that they told me to use UMP to achieve my goals meant a lot to me. I have been training for over 20 years, and this product works. -Greg S

 

Nothing Else Compares
Every time I run out and use another brand, I seem to add body fat. UMP is the best, and I recommend it to everyone. It’s by far the best. -Jerry I

The Price Discouraged Me… But Only At First
The quality, superior taste, and versatility of UMP keep me ordering it (plus the predictability of its results, as seen from other bodybuilding competitors who use
it). Price discouraged me from buying at first, but later on, I realized it was worth the price. Beverly provides excellent products and services; I am happy that Beverly is in existence! -James K

Guaranteed To Be the Best
I just went through my first 2-lb jug of UMP. I have noticed some dramatic changes in my body as far as size and strength go. I love that Beverly stands by their word and guarantee their products…Simply the best service. I am quite satisfied with everything. -Brandon B

When The Best Recommend It, You’ve Got To Try It

Dr. Serrano (the best in his field) was talking about Beverly International at a seminar that I attended. The taste is wonderful! Beverly products seem higher priced, but the quality of the product makes it worth the extra cost. -Amy D

TRY UMP FOR YOURSELF TODAY

Online (24/7): BeverlyInternationalStore.com or Phone (M-F, 9-4 ET): 800-781-3475

Want More Information On Building Muscle and Burning Fat?

Let’s face it. Working out is hard enough. Why add the stress of trying to figure out your exact nutritional requirements every single day? Give your brain a break and gain a breakthrough in results. Beverly International gives you free access to more than 125 customized nutrition plans to help you achieve your goals.

BeverlyInternational.com/nutrition-solutions

  • Beverly International Diet Library
    100 nutrition plans to choose from tailored to your current weight, condition, and goal
  • Blueprints for Success (Female)
    Fat Loss (4 levels), Maximum Fat Loss
    (5 levels), & Muscular Weight Gain
  • Blueprints for Success (Male)
    Gain Muscle / Lose Fat (5 levels), Maximum Fat Loss (4 levels),
    Muscular Weight Gain (4 levels)

Need more guidance? Call Beverly today at 1-800-781-3475 and let one of our friendly specialists put you on the fast track to optimal nutrition and extraordinary results.

Gain Muscle as You Lose Fat with this Rare Supplement Technology!

Gain Muscle as You Lose Fat with this Rare Supplement Technology!
No Nonsense Magazine 2021-2022 Collection

By: The Beverly Advisor Team

Learn how you can begin using MASS Aminos today to build and shape your ideal physique, faster.

Used correctly, MASS Aminos can produce visible improvements to your body in a fraction of the time you might otherwise have to wait.

There are plenty of supplements that can help you “bulk up”. But how often do you encounter one that makes it easier for you to gain lean muscle as you drop inches, or even pounds, of fat? In fact, simply by adding MASS AMINO ACIDS tablets (MASS Aminos) to their diet and training regimen, many Beverly International clients have been able to do precisely this. Now you can, too.

What is it?

  • MASS Aminos is an advanced amino acid nitrogen technology used by natural physique athletes to support the building and preservation of lean muscle mass.
  • MASS Aminos is available in a bottle containing 500 tablets.

What kind of benefits can I expect from Using MASS Aminos?

  • Increase in muscle mass: Mark S. from Louisville, KY took MASS Aminos and ULTRA 40 (discussed below) “around the clock” –with meals, in between meals, and when he woke up in the middle of the night. In a year, he gained 10 pounds and was harder and leaner than ever.
  • Decrease in body fat: The fact that Mark gained 10 pounds yet was harder and leaner is a clear indication that he gained muscle while losing fat. Others have done the same, even while enduring the rigors of pre-contest dieting (see “Who is it ideal for?”, below). IFBB Fitness Pro Julie Lohre says that MASS Aminos is a pillar of her supplement routine for building a sexy, fit body.
  • Muscle preservation (anti-catabolism): Ian King of Kingsports.net feels that MASS Aminos is the best all-around solution to protect your hard-earned muscle against the transient catabolic effects produced by exhaustive training and strict dieting.
  • Increase in strength, faster recovery: O.C. Cleare, of Bodies in Motion in Clovis, NM, gives clients MASS Aminos stacked with ULTRA 40 and a Beverly protein. According to O.C., everyone who has been put on this stack reports feeling stronger and leaner than ever in just a couple of weeks.

What makes MASS Aminos different?

  • MASS Aminos may be the only product of its kind. It is a custom tablet formulation made exclusively for Beverly International. The chief ingredient is a partial hydrolysate of casein.
  • MASS Aminos contains peptide-bonded amino acids (PBAAs). These are peptides consisting of 4-8 amino acids. Scientific studies provide evidence which indicates that PBAAs are ab-sorbed rapidly and deliver as much as DOUBLE the anabolic power of regular food!

Who is it ideal for?

  • MASS Aminos can be taken by anyone who is trying to gain or preserve lean muscle mass, or enhance recovery.
  • NOTE: This isn’t just an “off-season” supplement! A National Physique Committee (NPC) vice-chairman used MASS Aminos pre-contest to preserve muscle while getting his body fat down to an unbelievable 2.8%. He won his class!

When should I use it?

MASS Aminos are ideally taken:

  • With meals.
  • During training.

How much should I take?

For maximum results:

  • Take 1 tablet per 10 lb of bodyweight per day.
  • Divide your daily allotment of tablets into smaller doses.
  • Take each dose with meals & while working out.
  • Example: A 180-lb athlete would take 18 tab-lets per day. This allotment might be divided into 4 tablets with each of 3 meals (12 tablets total) plus 6 tablets while working out.

What can I stack MASS Aminos with for even faster results?

  • MASS Aminos can be combined with any other Beverly International product.
  • Perhaps the most impressive results have been reported when MASS Aminos is combined with ULTRA 40 100% Argentine Beef Liver tablets. ULTRA 40 acts like a turbo-charged vitamin B complex with blood-building benefits that boost your energy, endurance and stamina inside and outside the gym.

Beverly International's Iron Clad Guarantee

Every single Beverly International product is protected by our IronClad Guarantee. If you aren’t completely satisfied within 60 days, let us know it. We’ll give you a full 100% refund.

 

The Little Known Secret Weapon That Produces Amazing Results For Thousands of Drug-Free Bodybuilders!

The Little Known Secret Weapon That Produces Amazing Results For Thousands of Drug-Free Bodybuilders!
No Nonsense Magazine Volume 25 #1

By: The Beverly Advisor Team

The Natural Protein Source Serious Bodybuilders Take to Forge Their “Bodies of Iron”

Everyone’s looking for an edge. Sure, a few modern-day supplement discoveries have provided incredible boosts for today’s bodybuilders, creatine for example, but if you constantly search for the silver bullet supplement, you’ll only wind up with holes in your wallet. Years of experience have revealed a few time-tested basics of good bodybuilding nutrition. Knowing about protein and aminos is common knowledge, but there’s another equally powerful, although less popular supplement, known as desiccated liver – AND strength, size, and endurance all typically increase after adding a quality desiccated liver supplement to your diet.
Liver tablets have been a mainstay of bodybuilding almost as long as the sport itself has existed. Stories from the old timers are filled with examples of phenomenal gains they made on liver tablets. This is still one of the most potent training aids a bodybuilder can use.

Classic Research Study Verifies Liver Extract Boosts Strength, Endurance, Performance - - And Resistance To Stress And Disease.

It was 1951 when Dr. B.H. Ershoff took three groups of lab rats and fed them controlled diets for a twelve-week period. Group one ate a basic diet fortified with vitamins and minerals. Group two ate as much as they wanted of the same diet plus B vitamins and brewer's yeast. Group three ate the basic diet but had 10% desiccated liver added to their rations. Then the doctor placed the rats one by one into a drum of water, out of which they could not climb. Therefore, it was either swim or drown. The rats in Group One swam an average of 13.2 minutes, Group Two, an average of 13.4 minutes. When the experiment finally was concluded…Group Three rates were still swimming! Group Three swam almost 10 times as long. No other supplement we know has even come close to liver for improving endurance. Since then the reports of people whose strength, muscle mass and endurance have skyrocketed (since using desiccated liver) have been as countless as the stars in the sky.

Ultra 40 – Beverly’s Form of this Most Potent Natural Bodybuilding Aid

Not all desiccated liver is what it says it is. When Beverly set out to formulate our liver supplement, Ultra 40, we had to improve upon an already proven winner. We started with the “best of the best” - the highest grade AAA purified Argentinean liver concentrate. Why? The Argentine government will not allow their beef herds to be contaminated with DES steroids, growth hormone or pesticides. Back before steroids, bodybuilders were taking 7.5 or 10-grain tablets and swallowing 1000 tablets a week was very common, (that’s 100 plus a day!). So our next move was to use technology to increase the potency packed into every tablet, because no-one wants to swallow 100 pills a day! Then we worked until we had a formula that contains only trace amounts of fat and cholesterol. What we created had FORTY-FIVE TIMES THE NUTRITIONAL VALUE of whole beef liver AND all the nutrients and enzymes of raw liver, PLUS - all the essential amino acids to pack on muscle - but none of the toxins or fats found in whole beef.

A plethora of nutritional factors occur naturally in liver:

  • High quality protein and amino acids
  • Blood building heme iron (the form absorbed best by the body without toxic buildup)
  • Energy modulating B-vitamins including B-12 and Folic Acid
  • Nucleic acids (RNA/DNA) for proper amino acid utilization and cell growth
  • Fat metabolizing lipotropics (choline and inositol)
  • Antioxidants Co Q10 and selenium
  • Minerals such as phosphorous, copper, zinc, and GTF chromium (insulin regulator)
  • Anti-fatigue and growth factors such as cytochrome p-450.

How Ultra 40 Will Work For You...
Beverly’s Success Formula

A secret at Beverly International that produces more champions than anything we’ve seen is definitely the combination of taking Ultra 40 Tablets and Mass (our amino acid tablets) at each meal. The addition of only four Ultra 40 tablets and four Mass tablets per meal for five meals per day can make a tremendous difference in your physique.

This simple-but-effective supplement program will add up to sixty-five grams of the highest quality protein to your daily intake. The addition of this protein at each meal can have a very positive effect on your hormonal response to eating (more muscle building and fat burning hormones; and less fat storing hormones are produced). Over three months time you will have ingested almost 6000 grams of additional protein, and 24,000 calories of the highest quality nutrients available.

Since it takes approximately 3500 additional calories to gain one pound of bodyweight, dividing 24,000 by 3500 results in a net gain of approximately seven pounds more than if you hadn't taken the Ultra 40 and Mass. It’s no wonder Beverly clients who compete naturally are coming into their contests leaner, yet 5 - 10 pounds heavier than before taking Mass and Ultra 40!

Here’s How to Take Ultra 40 For Best Results

The amount of Ultra 40 that you should take depends on your level of training and energy needs. Beginners can start at six tablets per day (two per meal), and intermediates should take no less than six liver tablets per meal over three meals or 3 - 5 tablets per meal over 5 - 6 daily meals. Start with 1 - 2 per meal and every week add an extra tablet until you reach the desired level. Advanced bodybuilders make fantastic progress on 30-40 liver tablets per day over periods of time. We suggest women take 9-18 tablets per day.

Advanced muscle-building tip: also a favorite trick of Vince Gironda. Take 2-4 Ultra 40 liver tablets and 2-4 Mass peptide-bonded amino acid tablets on the hour (or even every half hour) throughout the day. Clients have reported muscle gains of 1-2 lbs a week using this method.

These amounts allow you to take in tremendous amounts of protein and nutrients without large amounts of food. You should build up gradually to this amount to avoid upsetting your digestion. While desiccated liver is not considered the cure-all it once was by bodybuilders, it has proved time and again invaluable in breaking through those sticking points in your strength as well as contributing to improved energy flow on a restricted diet. In short, Ultra 40 delivers results.

If You Can Only Take One Supplement It Should Be Ultra 40

You know to build muscle it’s imperative that you intensify your rep and set efforts in the gym. But it’s truly the other 23 hours of nutrient loading outside the gym that determines whether or not you’ll make the gains you’re after. If you’re seriously interested in getting the most out of your training stick with the basics of good bodybuilding nutrition and that means Ultra 40.

Ultra 40 is the staple of any good nutrition program and with 500 per jar; you just can’t find a better value…ALL WITH GUARANTEED RESULTS! For added recovery, increased strength, and increases in lean muscle mass, call today and try Ultra 40 for yourself at 800-781-3475.

Desiccated liver contains nucleic acids for proper amino-acid utilization, a growth factor and an anti-estrogen factor, that keeps testosterone levels high, and is also a great anti-toxin. - Vince Gironda, the "Iron Guru"

 

The Natural Protein Source Serious Bodybuilders Have Long Relied On.

The Natural Protein Source Serious Bodybuilders Have Long Relied On.
No Nonsense Magazine 2021-2022 Collection

By: The Beverly Advisor Team

Experience IMMEDIATE and SATISFYING results with this all-around physique & performance enhancer!

ULTRA 40 is a high-potency, all-around physique and performance enhancing supplement that can provide benefits to virtually anyone who trains regularly.

Word spreads fast on the Web. As a result, each day more men and women are realizing that ULTRA 40 is one of the most powerful physique and performance enhancers available. Testimonials from real-world ULTRA 40 users reveal that it provides a comprehensive range of benefits (hence, “all-around”). Moreover, it produces results that are immediately noticeable and highly satisfying. Many users consider ULTRA 40 to be one of the best sup-plement investments they have ever made!

All-around supplements like ULTRA 40 are rare indeed. (Another example of such a product is QUADRACARN.) Why? They require the use of expensive specialty ingredients. This makes them expensive to manufacture. Only if the benefits are impressive will customers pay for them. Like QUADRACARN, ULTRA 40 regularly passes the “benefits test” with flying colors. Before we dive into the details of this powerful formula, let’s take a brief look at the history of liver tablets.

Liver tablets: A nutritional treasure from the “pre-steroid” era!

ULTRA 40 is an ultra-premium beef liver tablet formulation. Before bodybuilding became largely a chemical affair (as with steroids, growth hor-mone, etc.), legends of the sport were supple-menting their training with liver tablets. The best of these liver formulations worked incredibly well.

Bodybuilding “gurus” like Vince Gironda and Rheo Blair compared liver tablets to steroids because of their profound physique and performance enhancing effects -without the side effects, of course. They recommended that bodybuilders consume up to 100 or more tablets daily. (Keep in mind some of these liver formulations were less concentrated than ULTRA 40.)

The secret to the all-around benefits provided by ULTRA 40 lies in the fact that liver tablets are more than just a source of highly usable protein. Each ULTRA 40 tablet is literally packed with an array of vitamins and other critical nutrients and growth factors capable of stimulating a wide variety of metabolic pathways including the build-ing of healthy blood and muscle cells, and much, much more.

ULTRA 40 details

What is ULTRA 40? ULTRA 40 is a 100% Argentine Beef Liver formulation. It is available in a bottle containing 500 tablets.

What are some of the benefits that I can expect from using ULTRA 40?

  • Greater energy, strength, stamina and endurance
  • Faster muscle gains
  • Increased muscle fullness
  • Better muscle pumps
  • Improved overall well-being (users report “feeling stronger and healthier”)

What makes ULTRA 40 different?

  • Derived from 100% Grade 1 Argentine Beef Liver. ULTRA 40 uses the highest grade of liver. It is obtained from grass-fed, pesticide- and hormone-free cattle raised in Argentina. The cattle are raised in facilities inspected by SENASA, which is the equivalent of the Unit-ed States Food & Drug Administration (FDA).
  • Contains heme iron. Heme iron is the most bioavailable form of iron in the diet. It is used by red blood cells to synthesize hemoglobin and muscle cells to synthesize myoglobin. Hemoglobin and myoglobin are proteins that help your blood and muscle cells “trap” oxy-gen for use in energy-producing pathways.
  • Contains no fillers. Each tablet is packed with physique and performance enhancing nutri-ents and growth factors. There’s no “fluff” in these tablets!
  • Unlike other liver tablets, ULTRA 40 is easy to digest and does not cause gas or stomach upset.
  • Popular with elite bodybuilders, some of whom have been using ULTRA 40 for decades to accelerate muscle growth and recovery.

Who is ULTRA 40 ideal for?

Being a high-potency, all-around physique and performance enhancing supplement, ULTRA 40 can provide benefits to virtually anyone who trains regularly or is returning to training after a layoff.

Athletes and workout enthusiasts of all kinds can use ULTRA 40 to accelerate their progress, including but not limited to:

  • Physique athletes (i.e. bodybuilding, figure, fitness, bikini)
  • Powerlifters and Olympic weightlifters
  • CrossFit
  • Military
  • Football
  • Basketball
  • Soccer
  • Baseball
  • Hockey
  • Cycling
  • Track & Field
  • Swimming
  • Volleyball
  • Running
  • Golf
  • Tennis and other racket sports

What are people saying about ULTRA 40?

The following ULTRA 40 reviews were recently col-lected from the Web:

Paulwilliamanthony writes: “I have had only 5 days use of ULTRA 40 and already feel the difference with much less fatigue, greater recovery and more get up and go.”

Velmtxmaz writes: “ULTRA 40 is a product that you do have to take the recommend dosage to feel the full effect, but the reward is worth all the pills you have to take. Everything from strength plus stamina/energy and a more fullness feeling of the muscles is your reward when you stay consistent with this product. I will always have this product on my list of essential supplements and would highly recommend anyone give them a try. Remember to take the recommended dose or you will not feel the benefits as well.”

Johnboyw: “ULTRA 40 is the real deal. I usually don't respond to much of anything. Many, many pre-workouts gave little to no help. I started tak-ing ULTRA 40 at 1 tab per 10 lbs weight. Monday came and the workout was as usual. Wednesday came and the workout was phenomenal. I hit 10 reps on every set of every exercise, even when I upped the weight from last week. I couldn't fig-ure out what was going on. I thought maybe I just had a good day, but I have a stuffy nose and I got maybe 6 hours of sleep last night, if that. I couldn't figure it out and then it hit me. The liver tabs! That was the only thing that had changed. It wasn't a placebo effect either because I was expecting 0% increase in strength/energy. I went into the gym to-day hoping to meet or increase slightly what I did last week.”

SQBubble writes: “I'm on my 2nd bottle of ULTRA 40, and I will forever use this product. It makes you stronger, fuller, adds detail, and lets you control the weight better when you lift really heavy. I never thought such a simple product would help so much. I will always have some on my shelf. FYI, I take 18 tablets a day (3x6) on workout days and 12 tablets (4x3 or 2x6) on rest days. Get this if you want results.”

Dkwwood writes: “Cheap and conveniently sized tablets (they are actually easy to swallow) that can be taken with meals to boost nutritional quality. I take four or six with each meal depending on the protein content and my workout schedule.”

Mikedemeter writes: “I had the pleasure and privilege of working under Vince Gironda. There wasn’t a drug-free champ that didn’t live on liver tablets, eggs and digestive enzymes to maintain muscular density and vitality. Between meals, ULTRA 40 is an ideal addition –typically 20-30 tabs at a time. You all saw the results back then. Sow the same seeds, reap the same harvest.”

Alconcel4 writes: “ULTRA 40 is an old school sup-plement that has stood the test of time. Energy is prolonged and recovery is rapid when taking the recommended doses. Tablets are smooth and easy to swallow. Highly recommended!”

What can I stack ULTRA 40 with?

MASS AMINO ACIDS: For those wishing to acceler-ate mass gains, a popular stack consists of ULTRA 40 and MASS AMINO ACIDS tablets. Users of this stack regularly report making lean, hard mass gains of several pounds in 6-8 weeks.

A sample supplement stack combining Mass and Ultra 40 might look like this:

  • Client: 180-lb Male
  • Goals: Add lean muscle size and strength
  • Optimum Ultra 40 and Mass Amino Dose:
  • 18 tablets daily of each Beverly Stack:
  • Breakfast: Super Pak, Mass (3 tablets), Ultra 40 (3 tablets)
  • Mid morning: UMP shake, Mass (3 tablets), Ultra 40 (3 tablets)
  • Lunch: Mass (3 tablets), Ultra 40 (3 tablets)
  • Post-workout or -practice: UMP shake, Mass (3 tablets), Ultra 40 (3 tablets)
  • Dinner: Mass (3 tablets), Ultra 40 (3 tablets)
  • Before Bed: UMP shake, Mass (3 tablets), Ultra 40 (3 tablets)

If your meals are not as regimented as those listed above, just take 6 Ultra 40 tablets and 6 Mass tablets with breakfast, lunch, and dinner. The key is to be sure to take 1 tablet each of Mass and Ultra 40 for every 10 lbs of body weight. Give it a try, your results are guaranteed – strength, stamina, and muscle size.

 

What else works well with ULTRA 40?

QUADRACARN: This is a top-selling supplement with men and women of all ages and backgrounds. The main reason why is that, like ULTRA 40, it is an incredible “all-around” product. QUADRACARN pro-vides a wide range of benefits including enhanced fat loss, muscularity, pumps, sexual potency, cogni-tive performance and more. Stacking ULTRA 40 with QUADRACARN is sure to produce incredible results!

If you’d like to stack Quadracarn with Ultra 40, it’s easy. Take Ultra 40 as instructed above and add Quadracarn this way.

  • Workout Days: 3 Quadracarn at Breakfast, 3 Quadracarn Pre-Workout, and 3 Quadracarn with Dinner.
  • Non Workout Days: 3 Quadracarn at Breakfast and 3 more with Dinner.

Beverly International's Iron Clad Guarantee

Every single Beverly International product is protected by our IronClad Guarantee. If you aren’t completely satisfied within 60 days, let us know it. We’ll give you a full 100% refund.

 
 

Training for Muscular Weight Gain

Training for Muscular Weight Gain: A Training and Compound Interest Nutrition Program for Pound-A Weeks Gains
No Nonsense Magazine 2021-2022 Collection

By: Roger Riedinger

The training and nutrition program explained in this article is perfect for anyone who needs to gain bo-dyweight, along with more muscle size and strength. If you follow the workout and supplement plan as written, you should conservatively gain a minimum of six pounds in six weeks. Follow either of the training programs intelligently and the accompanying nutritional program to the “tee” and a ten-pound gain in six weeks is highly achievable.

Muscular Weight Gain Training Rules

  1. Train 3 days per week. No extras!
  2. Do only the exercises listed.
    Do not add anything.
  3. Do 3-8 reps on each work set.
  4. Do 3-5 work sets on each exercise.
  5. Rest 3 to 5 minutes between each work set.
  6. Adhere to the compound interest cumulative nutrition plan as closely as possible.
  7. Follow this program for six weeks.

Monday:
Chest, Biceps and Triceps

Chest

Bench Presses: 2 warm-up sets, 3 work sets; 5 reps per set.

Your first warm-up set of 5 reps will be with about 60% of your work set weight. If you plan on using 200lbs for your 3 work sets, you’d use 120lbs for your first warm-up set of 5 reps, 160lbs (80%) for your second warm-up set and then 200lbs for 3 sets of 5 reps. If you successfully achieve 5 reps in good form on all your sets, add 5lbs to each set the next week.

Incline Press: 3 work sets; 8 to 4 reps.

You can use a barbell or two dumbbells, whichever you prefer. I use barbell inclines in this particular workout because we’re going to be adding weight and going down to just 4 reps on the last set so the dumbbells can get a bit unwieldy. Do one warm-up set of 12 reps, then choose a weight that you think you can get for 8 reps. If you make 8 – stop! For the second set add 20 pounds (barbell) or 10 pounds to each dumbbell and go for 6 reps. Add 10-20 more pounds for your final work set and try for 4 reps. Record your poundages. If you successfully get 8 – 6 – 4 on your consecutive three sets, add five pounds to each set your next workout.

Biceps / Triceps

Barbell, EZ Bar or Cheat Curls: 5 sets, 5 reps (use the same set and rep scheme as bench press).

Close-Grip Bench Press or Dips: 5 sets, 5 reps.

Wednesday: Legs

Legs

Squats: 5 sets; 5 reps

Squats are undoubtedly the best exercise for weight gain. If you’ve been using a very wide stance and/or less than optimal range of motion, there’s a chance you are going to have to relearn this exercise. Use a foot position about shoulder width apart. As you descend I want you to imagine there is a marble on the center of your quad. Keep going down until the marble would start rolling toward your hips. This will guarantee that you’ve broken parallel and will reap all the benefits in added muscle and strength that come from this fabulous exercise.

Use the same progression as you did for the Bench Press. Do a general warm-up, then for your first set use 60% of the weight you will use on your three work sets. Your second warm-up set will be at 80%. You may want to experiment a little with your weights before you start this program since you may be squatting a little dee-per than normal and may have to use less weight while relearning the exercise.

Select a weight that will allow you to squat in perfect form for your three work sets of 5 reps each. When you can get 5 reps on every set – add 5-10 pounds to bar the next week!

Straight-Leg Deadlifts: 3 sets; 6-8 reps.

Form is everything on this exercise. It’s one of the best to stretch and thicken your hamstrings. Keep your back arched, head up and knees very slightly bent. Arching your back instead of rounding it like so many guys do is the key to this exercise.

Leg Curls: 3 sets; 6-8 reps.

Do not “bang out” the reps on this exercise. Instead squeeze, contract, and let the weight down slowly.

Calves

Standing Calf Raises: 3 sets; pyramid 20 down to 10 reps.

Go all the way up, hold for a two-count, and then extend slowly as far as your range of motion will allow.

Saturday: Back and Shoulders

Back

Deadlifts: 5 sets; 5 reps.

Legs shoulder width, knees bent, back arched – use an overhand grip and straps. Keep the bar close to your body as you pull. Don’t bend your arms.

Warm-up with a couple of light sets and some stretches. Then add weight as you did for the Bench Press. Add 10lbs to the bar each week that you complete all your work sets in good form.

Bent Barbell Row or Cable Row: 2 warm-up and 3 work sets; 5 reps per set. (Same sets and reps as Monday’s bench press workout.)

Pulldowns: 3 work sets; 8-4 reps (same as incline press.)

Use an underhand (palms facing) grip. Hands should be shoulder width or closer. Pull from full extension all the way until the bar hits your upper chest. Try to make your elbows follow an arced path as you pull them down and back. This is a lat builder my friends– think lats and let your biceps go along for the ride.

Shoulders

Shrugs: 3 sets; pyramid from 8 down to 4 reps.

Use straps if you like. Shrug straight upward. Try to touch your shoulders to your ears. Squeeze at the top.

Seated or Standing Military Presses: 5 sets; 5 reps (same set and rep scheme as bench press).

You can use a barbell, dumbbell, or Smith Machine for this exercise; one will work as well as the other. However, it’s easier to progress with the barbell version if you’re not afraid to put a 2-¹⁄₂ lb plate on each side each week. In six weeks you increase your poundage 25lbs – not bad!

Where’s the ab work?

Actually, handling the kind of weights you’ll be building-up to will work your abs indirectly. If you really want to add some direct ab work throw in a total of 50 reps of either crunches and/or leg raises as a warm-up to your primary workout.

An Abbreviated Version for the Slow Gainer

Recovery is a very important factor in weight gain. When you are really trying to gain additional bodyweight, do not overtrain! For many (probably, most), including those relatively new to weight training, those who work at physical labor, those engaged in organized sports, or even those who have a limited time to train, the above workout will be just too much. In that case, we recommend a shorter, but just as effective, program that will allow greater recuperation.

Monday

  1. Squats: 5 sets; 5 reps (same set, rep scheme as above)
  2. Bench Presses: 5 sets; 5 reps
  3. Bentover Row: 5 sets; 5 reps

Wednesday

  1. Deadlift: 5 sets; 5 reps
  2. Incline Press: 3 sets; 8-6-4 reps
  3. Pulldown: 3 sets; 8-6-4 reps

Saturday

  1. Breathing Squats: 1 set; 20 reps
  2. Light Pullover: 1 set; 20 reps
  3. Shoulder Press: 5 sets; 5 reps

For each exercise follow the instructions listed in the full program above. The Breathing Squat is to be performed as follows: after a general warm-up load the bar to 50% of the weight that you used for your squat work sets on Monday. If you used 275lbs for your 3 work sets on Monday, use 135lbs on Saturday. Three monstrous breaths between each rep is the key, not the amount of weight you use. If you successfully complete all 20 reps, add 5-10lbs to the bar next Saturday. Don’t give up on them because they are too hard, many men have gained 50lbs and more in bodyweight by concentrating on this one exercise. For more instruction, Google “breathing squats”. On the Pullovers, keep your arms straight, use a very light weight – 20 or 25lbs is not too light, and try to stretch your ribcage.

Compound Interest Weight Gain Protocol

I got the idea for this nutrition protocol from my experience with Weider Crash Weight Formula #7 back in the summer of 1965. I was 18 years old, 6’1” and stuck at a bodyweight of 170 pounds.

The stuff was horrible but the theory behind it wasn’t so bad. Add 3500 calories daily to your normal caloric intake and you gain a pound a day. And it worked! I drank two quarts of milk per day. I used Weider Crash Weight Formula #7 and actually gained five pounds in one week. The pounds weren’t necessarily muscle because Formula #7 was 70% sugar – but still, I finally gained some weight. That experience taught me one of the basics of weight gain, “If you want to gain weight, you need more calories, PERIOD!”

Another lesson I learned from my Formula #7 experience is to add the extra calories gradually throughout the program. (One of the side effects that anyone who used Formula #7 experienced was- your body cannot get used to pounding an overabundance of calories overnight. Consequently, a lot of time was spent during the first week eliminating the extra calories.)

Here’s how you can gradually add quality calories to your nutritional intake each week and achieve pound-a-week or better gains. Get your hands on a 5lb container of new Beverly Mass Maker Ultra and add just 1 serving daily to your current nutritional food and supplement intake to begin your Compound Interest Weight Gain program.

Then each week add to your protein and calorie intake by following the suggestions below. These subtle additions to your diet will accrue week after week just like compound interest in your muscle bank account.

Week One: Simply drink one serving of Mass Maker Ultra (MMU) each day in addition to your current diet. Don’t cut anything out, just find the best time to drink your delicious MMU shake and do it consistently each day.

Added calories = 390 per day; 2730 per week; calculated gain - 0.78lb. That’s just a little over ¾ of a pound. Doesn’t seem like much, but we’re just getting started.

Week Two: Add a 2nd serving of Mass Maker Ultra to your daily nutrition. (Be sure not to cut back on any of your regular meals. In two weeks you have just increased your daily baseline calorie intake by 780 calories per day (that’s more than a one pound weight gain each week).

Added calories = 780 per day; 5460 per week; calculated gain – 1.56lbs.
Cumulative week 1 and week 2 calculated gain = 2.34lbs.
(You’re well on your way).

Week Three: During week three add one scoop of UMP to each of your two Mass Maker Ultra shakes.

Added calories = 1020 per day; 7140 per week; calculated gain – 2.04lbs.
Cumulative weeks 1, 2 and 3 calculated gain = 4.38lbs.

 

Week Four: I’ll bet you are still gaining at least one pound a week, so stick with the week three protocol of 2 servings of MMU daily with 1 scoop of UMP added to each.

Added calories = 1020 per day; 7140 per week; calculated gain – 2.04lbs.
Cumulative weeks 1- 4 calculated gain = 6.42lbs.

Week Five and Six: We’ll give you 2 options here based on your progress to date.
Option 1: If you are happy with your progress, continue with 2 servings of MMU and UMP daily. To volumize your muscles and wring out the greatest strength gains possible, add Beverly’s Creatine Select with Beta Alanine for the final two weeks.

Added calories = 1020 per day; 7140 per week; calculated gain = 2.04lbs. per week.
Option 1 Cumulative Gains for weeks 1-6 calculated gain – 10.5lbs.

Option 2: If by the start of week 5 you have not gained at least five pounds, add a 3rd serving of MMU and UMP each day, along with Creatine Select for the final two weeks.

Added calories = 1530 per day; 10,710 per week; calculated gain – 3.06lbs.
Option 2 Cumulative Gains for weeks 1-6 calculated gain – 12.54lbs.

Other essentials you must include in your nutrition program are very high potency vitamins, minerals, trace elements, and a digestive enzyme complex to help metabolize the extra calories. Luckily you can get all of these from just two supplements - Beverly’s Super Pak and Multiple Enzyme Complex. Take one Super Pak each morning with your first meal and two Multiple Enzyme Complex tablets with each serving of Mass Maker Ultra.

If you follow this supplement program faithfully and continue eating your current baseline diet you can easily add ten pounds of muscular mass to your frame over the course of this six-week program. Will you gain 12 pounds of muscle? Probably not – various metabolic factors come into play that will generally limit your gains on such a program to 6-10 pounds. And everyone who reads this magazine is an intelligent person who knows that there is no program or supplement out there that requires no effort or discipline on your part. Are you willing to give it a shot?

NATURAL MUSCLE SIZE WORKOUT & DIET

Beverly International’s Blueprints for Success
Natural Muscle Size Workout & Diet
No Nonsense Magazine 2012-2022 Collection

By: The Beverly Advisor Team

The rationale behind our Natural Muscle Size Workout and Diet is that you first must lay down a foundation of size and strength. Whether you’ve been working out for decades and just need to “reinforce” your foundation, or are relatively new to the weights, this can best be accomplished through basic exercises, heavy (for you) weights, systematic progression, and an increased focus on nutrition with an emphasis on frequent use of very high quality protein and a slight overload of calories.

Natural Muscle Size Workout

Here are the basic workout rules:

  1. Read the instructions listed for each exercise. They will tell you exactly how to structure your sets, reps, and progression to get maximum results.
  2. Follow this schedule for 12-16 weeks as you progress through the levels of your Natural Muscle Size Supplement program. Whether you’re an intermediate or have been training for decades, be prepared to make some of the best gains of your life in strength and muscle size.

Monday: Chest, Biceps, Triceps

Bench press: 4 work sets; 5-6 reps, but no more than 6 reps per set. Warm up, then do 4 sets of benches with the same weight. You should be able to get 6 reps your first set or two, but may fall to 5 reps on your final 2 sets, with or without a slight spot. As soon as you can get 6 reps on all 4 sets without a spot in a workout, add ten pounds your next workout and start over!

Incline Press: 3 work sets; 8, down to 4 reps. Use a barbell or dumbbells. Do one warm-up set of 12 reps, then put on a weight that you think you can get for 8 reps. If you make 8 – stop! For the second set, add 10-20 pounds and go for 6 reps. Add 10-20 more pounds for your final work set and try to get 4 reps. If you successfully get 8 – 6– 4 on your consecutive three sets, 2 workouts in a row, then add 10-pounds to each set your next (3rd) workout.

Barbell curls / Close-grip bench press: (Alternate Sets – 1 biceps set rest, then 1 triceps set, rest and repeat.) 4 sets, 5-6 reps (Use the same set and rep scheme as bench press.)

Lying tricep extensions: 3 work sets; 8 to 6 reps (Use the same weight all three sets, when you can get 8 reps on all three sets, increase the weight your next workout.)

Wednesday: Legs

Squats: 5 work sets; 4-6 reps. Use a foot position that’s shoulder width apart. As you descend imagine there is a marble on the center of your quad. Keep going down until the marble would start rolling toward your hips. This will guarantee that you’ve broken parallel and will reap the maximum benefits from your squats. Begin with a couple of warm-up sets. Then do one more warm-up set of 6 reps with a weight that is 25-50 lbs below your 6-rep max. Now select a weight that will allow you to squat in perfect form for five sets of 4-6 reps. When you can get 6 reps on every set – add weight! It’s ok to take up to 5 minutes rest between each set!

Straight Leg Deadlifts: 4 sets; 6-8 reps.

Leg curls: 3 sets; pyramid from 12 reps down to 8 reps on the final set.

Standing calf raises alternate with Seated calf raises: 3 sets; pyramid 20 reps down to 10 reps. For both exercises go all the way up, hold for a two-count, then lower slowly as far as your range of motion will comfortably allow.

Saturday: Back and Shoulders

Deadlifts: 5 work sets; 3-5 reps. Keep the bar close to your body as you pull. Warm-up with a couple of light sets and stretch between warmups. Then add weight each set staying in the 3-5 rep range. For example: Week One you might do 135x5, 185x5, 225x5, 255x5, 275x3. As soon as you get 5 reps on the final set, add 10 lbs to each set listed your next deadlift workout.

Bent barbell rows or Cable rows: 4 work sets; 5-6 reps. (Same sets and reps as Monday’s bench press workout).

Reverse grip pulldowns: 3 work sets; 8-4 reps (same as Monday’s incline press.) Use an underhand (palms facing) grip. Try to make your elbows follow an arced path as you pull them down and back. This is a lat builder – think lats and let your biceps just go along for the ride.

Shoulder shrugs: 3 sets; pyramid from 8 reps down to 4 reps. Shrug straight upwards. Try to touch your shoulders to your ears. Squeeze at the top. Don’t roll your shoulders either.

Shoulder press: 4 sets; 5-6 reps (same set and rep scheme as bench press). You can use a barbell, dumbbell, or Smith Machine for this exercise.

Lateral rasies: 3 sets; 12-10-8 reps (use the same weight for all sets).

Natural Muscle Size Workout Summary

Monday: Chest, Biceps & Triceps
Bench Press (2-3 warmup sets) then 4x5-6
Incline Press 1x12 (warmup), then 3x8-6-4
Barbell Curls 4x5-6
alternate with
Close Grip Bench Press 4x5-6
DB Curls 3x6-8
alternate with
Lying Tricep Extension 3x6-8

Wednesday: Legs
Squat (3 warmup sets) then 5x4-6
Straight Leg Deadlift 4x6-8
Leg Curls 3x12-10-8
Standing Calf Raises 3x20-15-10
alternate with
Seated Calf Raises 3x20-15-10

Saturday: Back and Shoulders
Deadlift 5x3-5 (add weight each set)
Barbell or Cable Row 4x5-6
Reverse Grip Pulldown 3x8-6-4
Shrugs 3x8-6-4
Shoulder Press (BB, DB, or Machine) 4x5-6
DB Laterals 3x12-10-8

Natural Muscle Size Nutrition Program

Adding muscle size and strength requires more than just training. Another key component of your Natural Muscle Size program is a balanced nutrition program with the emphasis on protein. A proper nutritional regimen aimed at increasing muscle size should consist of the three major macronutrients that the human body needs in order to function properly in the following proportions: 35%-50% protein, 20%-40% carbohydrate, 20%-35% fat; the lower your carbohydrate intake, the higher your fat intake should be.

How to Utilize the Natural Muscle Size Nutrition Programs

We’ve listed two nutrition plans to go with your Natural Muscle Size Supplement program. Depending on your goal, choose either of the diets listed, or you could alternate them in 4 to 6 week intervals. Here are 4 options

  1. Follow the Maximum Size and Strength plan for the entire 12-16 week period.
  2. Follow the Gain Muscle Lose Fat plan for the entire 12-16 week period.
  3. Follow the Maximum Size and Strength plan for 6-8 weeks, then harden up by following the Gain Muscle Lose Fat plan for the remaining 6-8 weeks.
  4. Follow the Gain Muscle Lose Fat plan for the first 4-6 weeks, then the Maximum Size and Strength Plan for 4 weeks, and then finish out the program with the Gain Muscle Lose Fat plan for the final 4-6 weeks.

As you work into either of the two nutrition plans listed below, it’s okay to adjust portions or add or decrease a meal as needed to maintain progress. Do not worry about the particular order of your meals, if you want to eat Meal #1 as your last meal of the day, go ahead, it’s OK. The most important thing for you to do is make sure you have a minimum of 3 of the food meals listed below in addition to at least 2 UMP shakes (or puddings) each day. In a couple of cases we’ve indicated a particular flavor of UMP, these are just suggestions, go with the flavor you enjoy most.

 

Maximum Size and Strength Nutrition

Meal 1:
Option A: 3 whole eggs, 5oz lean beef or 1 cup cottage cheese, ¹⁄₂ cup oatmeal (before cooking)

Option B: 3 egg omelet, 2oz cheese, 2 slices whole-grain toast with peanut butter or almond butter, 1 apple

Meal 2:
Protein Shake Option: 2 scoops Ultimate Muscle Protein, 2 tablespoons healthy fat source (olive oil, flax oil, almond butter) or heavy cream. Add strawberries, blueberries, or a banana if desired.

Whole Food Option: 6oz beef patty, 1 cup cottage cheese and ¹⁄₂ cup pineapple

Meal 3:
Option A: 8oz roast beef or turkey breast (or other protein source), ¹⁄₂ cup cooked brown rice (or other complex carbohydrate source), Optional: 1 or 2 servings of low carb fruit or vegetables

Option B: 5oz roast beef, 2oz swiss cheese, 2 slices rye bread, 1 apple, 1-2 cups salad

Meal 4 (post workout):
Protein Shake Option: 2 scoops Ultimate Muscle Protein, 1 tablespoon healthy fat source (olive oil, flax oil, almond butter) or heavy cream, 1 banana

Mass Maker Ultra Option: If you are a hard gainer, you can replace your post-workout UMP shake with Mass Maker Ultra - 2 scoops Mass Maker Ultra, 12oz vitamin D milk or water, 1 banana.

Whole Food Option (optional on non-workout days): 6-8oz ground beef, ¹⁄₂ cup cottage cheese, ¹⁄₂ cup pineapple or ½ cantaloupe

Meal 5:
8oz serving of protein (steak, pork, chicken, turkey or fish), 8-10oz baked potato or sweet potato, 1-2 cups low carb vegetables or salad

Meal 6 (before bed):
UMP Shake (same as meal #4) or protein pudding – mix two scoops Ultimate Muscle Protein in a bowl with just enough water to make a pudding texture. Add 2 tablespoons of peanut butter or heavy cream.

 

Gain Muscle Size While Losing Fat Nutrition Plan

Meal 1:
2 whole eggs plus 4 egg whites, 5oz lean meat, ¹⁄₂ cup oatmeal (measured before cooking)

Meal 2:
Protein Shake Option: 2 scoops Ultimate Muscle Protein (chocolate flavor), 1 tbsp almond butter, 1 tbsp heavy whipping cream, 12-14oz water

Whole Food Option: 8oz sliced roast beef or other protein source, 1 apple or other fruit

Meal 3:
6-8oz lean meat, 6oz sweet potato or ²⁄₃ cup cooked brown rice, 2 cups vegetables (broccoli, etc.) and/or salad with 2 tablespoons dressing

Meal 4 (post workout):
Protein Shake Option: 2 scoops Ultimate Muscle Protein (vanilla flavor), 1 tablespoon healthy fat source (olive oil, flax oil, almond butter) or heavy cream. Add banana or berries if desired.

Whole Food Option (optional on non-workout days): 6oz turkey breast, ¹⁄₂ cup cottage cheese, ¹⁄₂ cup pineapple (unsweetened) or ¹⁄₂ cantaloupe

Meal 5:
8-10oz lean meat, 2 cups vegetables, salad with 2 tablespoons dressing

Meal 6 (before bed):
Protein Shake Option: Shake (same as meal #2) or protein pudding – mix two scoops Ultimate Muscle Protein (cookies & crème) in a bowl with just enough water to make a pudding texture. Add 1 tablespoon of almond butter, walnuts, or heavy cream if desired.

Whole Food Option: 4oz chicken or turkey breast, 6 egg whites, 1 cup omelet vegetables

Beverages: Make sure that you drink at least six to eight 8oz glasses of water each day (that’s four 16oz bottles). Watch out for sugars in the liquids you drink, juices and regular soft drinks will sabotage your progress. Limit your beverages to water, coffee, tea, diet sodas, and Crystal Light.

Free Foods: You can eat any of the following at any time, without jeopardizing your results: Sugar free gum, sugar-free Jell-O, Splenda, Equal, seasonings, mustard, vinegar, hot sauce, salt and pepper.

A Quick Summary of the Natural Muscle Size Supplement Plan

Regardless of which nutrition plan you choose, the Natural Muscle Size Supplement plan is a key component. Be sure to go back to page 4 and carefully reread the full instructions so that you set yourself up correctly to achieve the greatest gains. Here’s a summary:

Level 1 (6-8 weeks): UMP – 2 shakes daily, 6-18 Mass Aminos daily, 6-18 Ultra 40 daily.

Level 2 (4 weeks): UMP (same as level 1), Mass Aminos and Ultra 40 (1 tablet each per 10 lbs of your bodyweight, if you weigh 175, that would be 18 per day), Creatine Select - load 4 scoops daily for 5 days, then one serving daily until the bottle runs out.

Level 3 (4 weeks): UMP, Mass Aminos, Ultra 40 (same as level 2). Add 2 servings of Muscle Synergy daily, and Quadracarn (to optimize your testosterone production) 9 tablets on workout days and 6 on non-workout days.

Maximum Fat Loss for Men

Beverly International’s Blueprints for Success
Maximum Fat Loss for Men Program
No Nonsense Magazine 2012-2022 Collection

By: The Beverly Advisor Team

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

Benefits

  • Lose Fat
  • Increase Muscularity
  • Greater Vascularity and Hardness

 

Daily Fat Loss Supplement Schedule

The following supplement schedule is the perfect plan to help maximize your fat loss program.

ESSENTIAL

UMP (or Muscle Provider), Lean Out, and Super Pak

  • UMP or Muscle Provider as directed in the nutrition plan below.
  • Lean Out 2 capsules with each meal or shake.
  • Super Pak 1 w/ breakfast shake

 

ADVANCED

For advanced fat loss and muscle retention add 7-Keto MuscLean and Density.

  • 7-Keto MuscLean 3 capsules twice daily – morning and mid afternoon
  • Density 3 tablets with each meal or shake

 

COMPREHENSIVE

To retain & build more muscle while on a maximum fat loss diet add the following supplements:

  • 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

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

Daily Fat Loss Nutrition Plan

You’ll eat 5 meals daily (including shakes) five days a week, and a sixth, carb-up meal on Monday and Thursday.

 

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 & Thursday:
As a 6th meal: 1¹⁄₂ 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.

Training for Maximum Fat Loss while retaining Lean Muscle

This training program is actually the 1st phase of a pre-contest workout routine. But you don’t have to compete to accrue the benefits (fat loss and muscle retention or gain) of the program. Your goal should be to become the very best you can be within a certain time frame. If you want to set a goal on where you will place in a contest that is fine too, but remember the real contest is with yourself.

There are four parameters of progress that you should be concerned with during fat loss (or contest) training.

  • Increase reps with same weight
  • Increase weight for the same rep range
  • Add weight whenever you are successful at the top number of reps for a certain exercise.
  • Decrease rest intervals between sets – best for fat loss and pre contest.

DAY 1: Legs, Calves

  1. Squat – (pyramid) 5x12/10/8/6/4-6 reps
  2. Leg Press or Hack Squat 4x10-16
  3. Leg Extension 3x12-15
  4. Superset #4 and #5 Leg Curls 3x10-12
  5. Lunge or Straight Leg Dead Lift 3x10-12
  6. Superset #6 and #7 Seated Calf Raise 5x10-12
  7. Free Standing (no weight) Calf Raises 5x25-50 reps

 

DAY 2: Chest, Triceps, Calves

  1. Bench Press (pyramid) 5x12/10/8/6/4-6
  2. Incline DB Press 3x6-8
  3. DB Flyes 3x8-12
  4.  DB Pullover 3x8-12
  5. Close Grip Bench Press (pyramid) 4x12/10/8/5-7
  6. Super Set #6 & #7 Triceps Pushdown 3x6-12
  7. Dips 3x6–12
  8. Heavy Calf Raises 4x8-12
  9. Light Calf Raises or Donkeys 4x15 -20

DAY 3: OFF

DAY 4: Shoulders, Biceps

  1. Military Press (pyramid) 4x12/10/8/6-8
  2. DB or Machine Laterals 3x8-12
  3. DB or Cable Bent Laterals 3x8–12
  4. Barbell Curl 4x12/10/8/6-8
  5. Incline DB Curl 3x8-10
  6. Machine Curl or Preacher Curl 2x8-12

 

DAY 1: Back, Abs

  1. Chins 4xAMAP up to 12 reps per set. (If you ever get 12 reps on all 4 sets, start reducing rest periods or add weight.)
  2. Dead Lift 3x10 (add weight each set but stay at ten reps per set) Concentrate on perfect form and add weight very gradually in 5-lb. increments each week. You can do a compound Deadlift and Shrug movement instead of regular Deadlifts if you wish to stress traps a little more.
  3. Bent Rows or Cable Row (pyramid) 4x12/10/8/6-8
  4. Reverse Grip Front Pulldowns or 1 Arm DB Row 3x8–12
  5. Straight Arm Pullovers 3x10–12 (lie on a bench length wise – keep arms straight)
  6. Abs 50 reps each Sit-up, Knee-up, Crunch.

Cardio

Cardio work should be performed 3 times per week for 20-30 minutes in HIIT fashion for the 1st 4 weeks and 4 times per week for the next 4 weeks. You can do this first thing in the morning, directly after training, and also on your off days. Use a rower, stepper, elliptical, treadmill or kettlebell swings. You can use preprogrammed workouts on the various cardio equipment, or with kettlebells check out Pavel’s “The Quick and the Dead” or StrongFirst’s “Kettlebell Swing Conditioning” program.

Beverly International’s Blueprints for Success Maximum Fat Loss for Females Program

Beverly International’s Blueprints for Success
Maximum Fat Loss for Females Program
No Nonsense Magazine 2012-2022 Collection

By: The Beverly Advisor Team

This program is for any female who wants to maximize fat loss and improve their metabolism while increasing muscle tone.

Benefits

  • Fat Loss / Weight Loss
  • Metabolism Boost
  • Muscle “Toning”
  • Improved Self Image & Self Confidence

 

Female Fat Loss Supplement Plan

The following supplement schedule is the perfect plan to help maximize your fat loss program.

ESSENTIAL

UMP and/or Muscle Provider, Lean Out

  • Use UMP or Muscle Provider as directed in the nutrition plan below.
  • Take 2 Lean Out capsules every time that you have a meal or shake.

 

ADVANCED

If you want to take it to the next level add

  • Start your first week with one 7-Keto MuscLean capsule in the morning and another in the afternoon.
  • During your second week take two 7-Keto MuscLean capsules in the morning and two more in the afternoon.
  • Week 3 and on: take three 7-Keto MuscLean capsules in the morning and three in the afternoon.

 

COMPREHENSIVE

If you want a little more muscle tone, and your budget allows it add Muscularity and Glutamine Select.

  • Glutamine Select 2 or more scoops daily. Sip before or throughout cardio or training sessions and between meals to quiet hunger pains.
  • Muscularity 2 capsules per meal.

 

SKIN AND HAIR BENEFITS

Take 2 each FitTabs and EFA Gold with meals 1 and 5.

Fat Loss Female Nutrition Meal Plan

Eat 5 meals per day spaced 3-4 hours apart. Eat your last meal at least 1-2 hours before going to bed. Your goal will be to have 3-4 food meals and 1 or 2 protein shakes each day.

 

Meal #1:
3oz turkey breast or chicken, 3 egg whites, 1 yolk, ¹⁄₂ grapefruit or ¹⁄₂ cup omelet vegetables

Meal #2:
Protein Drink: 2 scoops UMP (or Muscle Provider), 12oz water (add 4 strawberries or ¹⁄₄ cup blueberries if you’d like)

Meal #3:
5oz chicken or turkey breast (weighed prior to cooking), 2 cups salad with 2 tbsp oil & vinegar dressing

Meal #4:
Whole Food Option: 1 package tuna, 3 egg whites, 1 tomato Protein Shake Option: 2 scoops UMP (or Muscle Provider), 12-16oz water

Meal #5:
5oz lean meat (chicken, turkey, fish, 93% or leaner beef, etc.), 1 cup vegetables

 

Monday & Thursday:
Substitute for your 5th meal: ³⁄₄ cup oatmeal (precooked) or cooked rice, 5oz sweet potato, 4oz banana, 1 cup vegetables, 1 tbsp butter

Female Fat Loss Training Program

Training with weights plays a very important role in promoting fat loss because of the metabolic properties of muscle tissue. It is vital that you do the basic, compound exercises in perfect form. These are the exercises that burn the most calories and rapidly improve your metabolism and muscle tone. Learn to do them perfectly and you’ll reap a lifetime of workout benefits from them.

You’ll be working out 4 days per week, splitting your body so that you work one-half of your body on one day and the other half on the next workout day. You’ll be working abs and glutes all 4 days. The most convenient way is usually to work out 2 days, take 1 day off, then work out another 2 days and take 2 days off.

Once you become accustomed to the prescribed exercises, pick a weight that is heavy enough so that the last few repetitions of your last set are difficult to finish. This is how you will get the fullest benefit in both tone and fat loss from your training. With a little experimentation you’ll soon have a good idea of exactly how much weight you need to use for each exercise.

Keep up a good pace during your workout. Rest about 60 seconds between sets. Finish all your sets for a particular exercise before going to the next exercise.

Keep progressing in one or more of the following areas each time you work out:

  • Amount of resistance or weight used for a particular set.
  • Number of reps performed with a particular weight.
  • Reduce the amount of rest time between sets.
  • Train harder – go for the burn.

 

Workout Days One & Three

Chest, Shoulders, Back, Abdominals and Glutes

Perform 3 sets for each exercise (except abs and glutes). On set 1 you’ll do 12-15 reps; add a little weight and do 8-12 reps for set 2; for set 3 add still more weight and perform 6-8 reps. Here’s an example:

DB Bench Press
Set 1: 15lbs x 12-15 reps
Set 2: 20lbs x 8-12 reps
Set 3: 25lbs x 6-8 reps

Increasing the weights: In the example above, let’s say that after working out steadily for a couple of weeks you can easily perform 15 reps on your first set. You can also do more than 12 on your second set if you tried, and 8 on your third set. Now, it’s time to raise the weight for each set and start at the lower end of the recommended rep range.

 

Chest

DB or BB Bench Press Incline DB Flye
Cable Crossover or Resistance Bands
DB Pullover

Back
Dead Lift
Lat Pulldown (wide grip)
Seated Pulley Row or 1-Arm DB Row
Lat Pulldown (close grip)

Shoulders
Lateral Raise
Front Raise
Shoulder Press
Upright Row

Abs
2 exercises of your choice:
Sit Up, Crunch, Leg Raise, Knee Pull-Ins, etc.

Start with 3 sets of 15 reps and gradually work up to 25 or more reps per set.

Glutes

2 exercises of your choice:

Step Ups, Reverse Lunge, various Hip Raises, Back and Side Kicks, etc.

Note you can also find many glute exercises on YouTube. Same sets and reps as abs.

 
 
 

Workout Days Two & Four

Biceps, Triceps, Legs, Abdominals and Glutes

Same Sets/Reps as Workout One, 3 sets per exercise, 12-15 reps for set one, add weight, then 8-10 reps for set two, add a little more weight and perform 6-8 reps for set three.

Biceps
Barbell Curl
Concentration Curl
Incline DB Curl

Triceps
One-Arm Triceps Extension Triceps Pushdown
Bench Dips
Lying Triceps Extension

Legs
Lunge
Squat
Leg Extension
Leg Curl
Calf Raise

Female Fat Loss Cardio Plan

You’ll be starting with 3 HIIT cardio days per week as the linchpin to your cardio system. It is important to avoid “mindless” cardio. To keep you focused, you’ll be adding a progressive element to your cardio, just as you have done with your weight workout. Here’s how to do it:

Record each cardio workout in your training journal or a separate notebook. Don’t just get on a treadmill and walk. Quantify your cardio program. Set a GOAL! It can be DURATION, INTENSITY (mph, % incline, or level), or one that combines all of the above, CALORIES expended. A sample cardio journal entry might look like this:

Type: Treadmill
Duration:20 Minutes
Peak Intensity: 6.2 mph; 4% incline

Rest Intervals: 3.5 mph; 0% incline
Calories Expended: 300
Total Calories for week to date: 1000

The best times to do your HIIT cardio are first thing in the morning, before Meal #1, or if you must do your weight workout and cardio in the same session, always complete your weight workout before cardio. High intensity interval training (HIIT) is the most effective way to burn maximum calories, shed fat and increase your metabolism.

HIIT (High Intensity Interval Training) is a type of cardio training in which you alternate short, high intensity intervals with slower intervals to recover. For example, run for 60 seconds, and then walk for 60 seconds. Or, walk fast on an incline for 60 seconds, then normally on a flat surface for 60 seconds. The benefits of doing HIIT will be maximal fat loss because you increase your resting metabolism and fat burning enzymes, while maintaining and even building muscle, all in a minimal amount of time.

Perhaps the easiest way to do your cardio workout is simply choose one of the HIIT programs built into your cardio machine and increase a level every 4th workout on that machine. If you have a Peloton or other advanced option for cardio – they work great! The main emphasis of doing this is to always advance and to never stay at an equilibrium state.

You can choose to perform each cardio session on the same machine, or use a different machine each day. Another great benefit of HIIT is that you can do it almost anywhere without any equipment at all. You can alternate fast walking or running intervals with normal walking. Do 10 kettlebell swings every minute for up to twenty minutes, or you can even use a jump rope. Spin classes, “boot camps”, or other classes are great and motivating.

The important thing is that you record each cardio workout and gradually increase the intensity level every week or two.

A sample HIIT workout on a stationary bike might go like this. Warm-up for 3 to 5 minutes by pedaling at a comfortable speed and low resistance; then start your interval work

  • 30-60 seconds: High-Intensity interval (pedal hard and/or increase the resistance)
  • 60 seconds: Rest interval (pedal at a comfortable speed with low resistance)
  • Repeat for 10-20 minutes interval training.
  • Conclude with a 3-5-minute cool down.

Now that you are set with three days per week with HIIT, you are probably thinking should I do any additional cardio during the week? Easy! We recommend simply walking or doing something active 2 additional days per week. Whether it is pushing a stroller at the park or roller blading, staying active throughout the week will keep your energy levels high and overall attitude positive.

Best of Luck to You and Enjoy Your Transformation!

If you follow the above Supplement, Nutrition, Training and Cardio programs with consistent effort and discipline for at least 8 weeks, you are sure to achieve maximize fat loss, a much-improved metabolism and noticeably better muscle tone.

This is a great program to get you back in the game and feeling great. Let us reiterate that Beverly’s educational information, nutrition programs, and supplements – including your Maximum Fat Loss program - are No Nonsense – no gimmicks or quick fixes, just sound, tried and true, formulas for success.

Looking for more programs? Go to www.BeverlyInternational.com, click on the Nutrition and Training Plans button. You’ll find Personalized Supplement Stacks for twenty unique goal profiles, 14 targeted Workout Programs, and more than 125 Customized Nutrition Plans.

Please share your success story with us. Include before and after photos and send to sandyr@beverlyinternational.net.