Four Years Twenty Pounds of Muscle

In 2010 I competed in the amateur Universe. I followed the Beverly Contest Workshop Manual to a ‘T’ including taking precise measurements throughout using Beverly’s body fat spreadsheet. I also had lots of photos taken afterward, some purposely from not so flattering angles. I compiled all this data and sat down to analyze it. My thoughts preceding each off season are threefold. First, I look at the big picture, the mile high view to see the most glaring weaknesses in my physique. Secondly, I look in more detailed fashion to determine how those weaknesses are manifested; exactly where am I weak? Third, I create a plan to eliminate them. That’s it, I keep it very simple and go to work.

My analysis of the numbers and pictures told me the following: I needed more overall mass. In particular I needed more muscle in my back. And lastly, I needed to consume more calories to support those goals while following a routine revolving around big, basic movements. In essence, I needed to eat more while doing some power lifting with additional emphasis on back work. Sounds simple enough but…

The trouble is that I am very ectomorphic. If you aren’t familiar with the term it refers to bone structure and metabolism. Ectomorphs are naturally small boned people with fast metabolisms. Endomorphs are the opposite and mesomorphs are your genetic wonders who can gain muscle easily. I have gained a lot of muscle over the years but had hit a wall in terms of caloric consumption. If you have ever had to force feed yourself you know what I mean. It is nauseating and gets old really fast. Most folks are quick to say how lucky I am but that’s only because they have never experienced it. As a bodybuilder I have done both, I have crammed food down my throat in the off season and dieted for shows and I can tell you neither is a picnic. I just didn’t know how I was going to eat any more food on a consistent daily basis.

I needed to find a way to supply my body with additional calories, especially protein, without overly filling my belly or adding to my already extensive food prep. I searched the Beverly website for a day or two and pulled out my old No Nonsense magazines, flipping through hoping to find an article that might pertain to my plight. I found the solution by chance in the form of an old ad for Ultra 40 liver tabs. In that ad it said that by combining Ultra 40 and Mass aminos several times daily a person could gain up to five pounds of muscle yearly. Don’t get me wrong, I was no stranger to either prod-uct. However I had only used them religiously pre contest main-ly to stave off hunger between meals. The thought of using them extensively in the off season sounded really appealing. This way I wouldn’t be bloated and there was no food preparation involved. I don’t believe in doing anything half way so I planned to use 8 of each after each meal. I figured I was approaching my genetic limit so it would be twice as hard to gain that five pounds as for a normal person. What could it hurt? Even at that heightened intake it was cheaper than buying another thousand calories of food daily.

I also cranked up my consumption of the new Mass Maker Ultra. I admit that wasn’t really a conscious decision but just kind of happened because I really like the taste. I followed the meal plan I had in the past from Beverly designed for a 225+lb guy, with a few added calories. Here’s how it broke down:

Meal 1: 6 whole eggs, 8oz ground turkey or beef, small amount of cheese, salsa; 1 cup oatmeal, honey, almond butter and added one scoop of UMP, and some apple juice

Meal 2: 3 scoops of UMP or 4 scoops of Provosyn, 2 tablespoons of flax seed oil. I combined this with one scoop of Mass Maker Ultra and followed it with an apple.

Meal 3: 10oz ground turkey or beef (cooked amount); 1 cup lentils or rice and a large mixed salad with olive oil and balsamic vinegar.

Meal 4: Repeated Meal 2. Since this was usually my pre workout meal I would mix in two scoops of Mass Maker Ultra, sometimes three. I wish shaker cups were larger!

Post workout: I would immediately drink another 2-3 scoops of Mass Maker Ultra mixed in juice.

Meal 5: Basically this was a repeat of Meal 3. I often steamed the vegetables and made a large stir fry.

Meal 6: Protein pudding! 3 scoops of UMP, almond butter, honey and a cup of cottage cheese. I added apple juice or kefir and made it into an ice cream type consistency.

In addition to this I always had a Super Pak, Creatine Select, QuadraCarn and Lean Out, which I take in the off season for the cardiovascular benefits, not fat burning. I used two Multiple Enzymes, sometimes three, be-fore meals and used Up-Lift before every workout. I also used Muscle Synergy sporadically, probably every other month.

This did not constitute a change from my former eating habits. The change was from the Ultra 40 and Mass aminos. I took 8 of each before or after each meal and often during workouts. I went through thousands of those little gems. Since the diet was the same as before and this was the only addition I knew this would be a valid experiment to determine their merit. The frustrating part was how slowly it progressed; it is very easy to second guess yourself and want to try something else because the scale is barely moving. Even at the best rate of five pounds yearly it only breaks down to less than half a pound monthly! During those times I would re-mind myself to stay the course and give it a solid chance. Whether it is a meal plan or workout I believe you need to follow it precisely for at least six months before passing judgment. So I toiled on and faithfully observed the plan.

One quick note: I cannot stress enough the value of Beverly’s most economical supplement, the Multiple Enzyme Complex. In my experience ectomorphs like myself often do not secrete sufficient gastric enzymes to allow for the digestion of large quantities of food. This may be why their stomachs tell their brains that they are not hungry. Taking just a couple of these before a big meal makes the difference between being uncomfortably bloated for hours or feeling normal. Remember, it isn’t what you eat, it’s what you absorb that matters. Multiple Enzymes are an absolute must on a weight gaining diet.

I also keep logs in the off season though not as detailed. As I progressed through 2011-2014 I compared my body weight, strength levels and abdominal skin pinch measurement to those from previous off seasons. My body weight had not sky rocketed but was gradually climbing. My strength levels were higher and at a lower body weight than at previous personal bests. And my belly fat was considerably less. Overall I was carrying more lean mass at a lower body weight which brought me some mental comfort. I didn’t get too excited though as I knew that true gains could only be ascertained by comparing contest to contest, when all the fat had been stripped away. I eventually plateaued at 217 and decided it was time to solidify the gains I had made.

Training

Let’s step back and look at the training plan I followed in con-junction with this meal plan. As a competitive power lifter I have always favored strength oriented routines like the periodization plan detailed in an old NNN issue (“A 12 Week Training Cycle for Muscle Size and Strength”, No Nonsense Vol 12, #3). Any one is welcome to contact me for a spreadsheet copy of this excel-lent routine. I have used it many times with great success, gaining lean mass and strength steadily. I went through four full cycles of this then incurred an elbow injury requiring surgery. Rather than lay around and fatten up (or skinny up in my case) I decided to employ the Smolov squat routine since it required no upper body work whatsoever. I wouldn’t wish that program on my worst enemy but man, did it work. I put over 70lb on my best squat over the course of three months and found my upper body had responded as well; proof of the power of systemic growth exercises like the squat. After that I returned to the periodization plan for several more cycles. I was steadily growing and things were going well. Then I got greedy…

A Year Wasted

I became enthralled with a popular training method followed by many elite powerlifters. I thoroughly studied this unique and com-plex methodology and purchased quite a bit of new equipment in order to give the program my best shot. I desperately wanted this to work. I went for it for a full year. Then I compiled my data again and analyzed the results. A year wasted! At the end of the day my lifts had stalled and my lean mass hadn’t budged. And my target body part, the back, had suffered most! I couldn’t afford to lose any more time, I had to return to what worked FAST. So it was back to the periodization routine that had never failed me. The lesson I learned was to stick with what works.

Pre Contest Nutrition & Training

I continued with the Beverly periodization routine until the end of April, 2014. I wanted to compete in the fall and knew I would need to dedicate at least five months to the process. With my me-tabolism crash dieting is a major no-no. I have to go easy or I risk burning up whatever I may have built in the off season. Using the Beverly International Pre Contest Workshop manual as a guide here is what I formulated to bring me into top shape by October:

2 months of the 2 on, 1 off routine while following meal plan 1B.
2 months of the 4 on, 1 off routine while following meal plan 2B.
1 month of 3 on, 1 off routine while following meal plan 2C.

Note: If you are lucky enough to own the Pre Contest manual, you’ll find the nutrition plans referenced on pgs 15, 21, and 22. The training programs can be found on pgs 39-42. If you do not own the Pre Contest manual, you can still use the “Solutions” section of the BeverlyInternational.com website to access the plans. You’ll find the diets in the “Beverly Nutritional Programs” section:

Meal plans 1B and 2B are comparable to the “Gain Muscle and Lose Fat Plan”
Meal plan 1C corresponds to the “Male Bodybuilding Pre Contest Nutrition Plan”

The training programs are illustrated in the “Training” section under the heading PreContest Training Program.

The only change I made to the meal plans was the frequency of Carb Up meals. I know my metabolism pretty well and I know when it is telling me to eat. The meal plans called for Monday/Thursday Carb Up Meals but I added a third and often would have Saturday as a ‘free day’ where I would re-ally stuff in the calories. This wasn’t lack of discipline, this was twenty years of experience of listening to my body. At the end of the day (or the contest) it isn’t who deprived them-selves the most who wins, it’s who looks the best. And I knew that if I pushed it too hard too soon I would burn muscle.

I followed the workouts precisely. I added a pulley set up to my home gym so that I could do smaller moves like pushdowns and cable rows and even got a set of Power Block dumbbells for curls, laterals, etc. I kept an eye on my strength levels and pushed for PR’s up til the last month. On the days that I had more energy I would employ five sets of five on the big moves and supersets on the days I didn’t. I kept it very simple and just trained hard.

As for cardio, I didn’t do it. I am not a fan in general especially for ectomorphs like myself. I really proved this to myself in the off season. To go with the “elite” powerlifting training program that I mentioned earlier, I bought a sled, prowler, wheelbarrow and tire and performed the recommended HIIT workouts faith-fully. Like I said, if I sign up to do something I go all-in. And I watched my lifts drop as my frustration climbed. Maybe it works as a conditioning tool for some but in terms of fat loss for me I will take proper dieting over cardio any day.

Final Results

So the day of the contest, the WPAA Troy Alves Classic, finally rolled around and I won my class. A judge said I was the most conditioned guy in the whole show, a testament to Beverly’s con-test prep wisdom. Just as importantly, I had new measurements and photos to analyze. Here is the hard data from the day before the show in 2010 and again in 2014:

2010: 154.4 lb of lean mass, 8.6 lb of fat
2014: 175.9 lb of lean mass, 8.1 lb. of fat
Net result: 21.5 pounds of muscle gained, .5 lb. of fat lost

Now that is what I call progress! Since the training was largely the same as before (I even lost a year) and the meal plans were identical I can safely assume the difference was due to the addition of Ultra 40 and Mass Aminos. I felt this was a very valid study under controlled circumstances with minimal variables, at-testing to the worth of these products.

In my opinion an average of five pounds of muscle gained yearly for the average lifter is a best case scenario. The genetically gifted or chemically enhanced might scoff at these numbers but I am truly pleased. I highly recommend employing this tactic to anyone interested in gaining lean mass with minimal investment. I also feel they are key to maintaining that mass while dieting. To those who may shirk at the thought of ingesting so many pills daily, allow me to briefly toot my own horn: I suffer from dysphagia, a condition that causes difficulty swallowing and frequent choking. Therefore I must chew each and every one of these tablets. If you truly want progress you will find a way.

I am hardly the first person to discover the power of this combination nor am I the first to reap its benefits to this degree. I hope others will read this and decide to give it an honest try. As hard as we work in the weight room I feel that taking a few dozen of these pills daily is a minor inconvenience at most. Take 4 of the Ultra 40 and 4 of the Mass Aminos with each meal this off season and note the impact it has on your own physique. I believe you will be very pleased with the results.

PostScript

I was very pleased with my conditioning and knew that Beverly had contest prep down to a science. Boy was it nice to be working with a tried-and-true outfit instead the many self-proclaimed gurus in the area. I listened to the insanity that other competitors went through at the instruction of their local wizards and knew they had compromised their conditioning. I tried to keep to myself but eventually some fellow competitors asked about my own prep. When I told them how simply I had done things, like not even doing a ‘peak week’ they scoffed. However when my clothes came off a little later they were suddenly silent. Eventually they all asked me who I trained under and how much it cost. When I told them of Beverly’s free information and programs on their website, I thought they might cry! Again the moral here is to stick with what really works, in this case a company with nearly half a century’s experience working with thousands of bodybuilders. A company that cares about more than just their bottom line. What ‘team’ am I on? Beverly!!!

Classic Physique – Nutrition

Have you been itching to compete but don’t feel you are quite big enough for Bodybuilding and also aren’t crazy about competing in Men’s Physique? A new division called “Classic Physique” could be just the thing for you. It’s planted firmly between the extremes of the massive, ripped muscle prioritized in Bodybuilding and the smaller, cover model look of Physique divisions. Many of you will naturally fall into this category based on your structure and genetics. Plus, if you’re goal is to look more like Frank Zane, or even closer to Arnold, than Kai Greene, you now have a competitive outlet.

As regular readers of No Nonsense already know, BI users and followers of our diet methods have been achieving this type of look for years. A physique where shape, symmetry and a pleasing athletic, muscular look is rewarded. It’s the type of overall physique that the majority of men will see and say, “That’s what I would like to look like”. And most women will prefer looking at!

Best of all it’s a look that’s realistically achievable for most aspiring natural competitors with hard work, dieting and proper supplementation. Going to “extremes” is not necessary and it can be balanced with your real life that includes jobs and families.

This is a brand new division and we’re going to get you way ahead of the curve by presenting a complete program to achieve the “Classic Physique”. Whether your goal is to compete, or to just do it for yourself, in the remainder of this article we’ll provide a 3-Phase Nutrition Program, a specialized 2-Phase Workout including “Feeder Workouts” to help you develop your “Classic Physique”, and if you wish to compete, we’ll also include a Presentation Section to help you better show off your “Classic Physique”. In closing we’ll include a Table of Classic Physique measurements to give you specific body part goals to shoot for.

“Classic Physique” Nutrition

Your Classic Physique nutrition plan is designed help you gain and retain muscle while you lean out. You should start your diet for the contest as early as possible. Don’t wait until the last minute. The earlier you start, the more time you will be able to spend in Phase 1 (the Musclebuilding phase). There are 3 diet phases in all. Each one emphasizes excellent food choices which will allow you to keep gaining muscle where you need it while you whittle away fat from your waist and other problem areas.

Start the Phase 1 nutrition plan at least 16-20 weeks out from your contest date. The first phase is designed to help you gain as much muscle as you can while increasing your muscularity. But even this early in your preparation, you should still focus on achieving that classic small waist, so losing fat is also a priority. Train as heavy and hard as possible, but use textbook form and concentrate mentally and physically on improving any weak points in your physique. The recommended high protein foods and quality supplements will allow you to continue to make improvements to your physique so make every training session count.

Note: In the meal plan below if you weigh less than 165 lbs reduce meat and carb portions listed by 2oz. (All meats are weighed prior to cooking.)

Meal 1: 2 whole eggs + 4 egg whites, 6oz lean meat, ½ cup oatmeal – (measured before mixing with water and cooking)

Meal 2: (Choose one option)
Option A: Protein Drink with two scoops Ultimate Muscle Protein, 1-2 tablespoons healthy fat source (olive oil, flax oil, almond butter) or heavy whipping cream.

Option B: 8oz lean beef or chicken or 10-12oz tuna, one small apple or orange

Meal 3: 8oz lean meat (chicken or other lean protein source), 6oz sweet potato or 2/3 cup cooked brown rice, 2 cups vegetables (broccoli, etc.) or green salad with 4 tbsp vinegar and oil dressing

Meal 4: (same options as meal #2)

Meal 5: 10oz very lean meat (chicken breast, fish, turkey breast, lean beef - sirloin, filet, etc.), 2 cups vegetables, salad with 2 tbsp vinegar and oil dressing

Meal 6:
Option A: Protein Shake or Pudding: 2 Scoops Ultimate Muscle Protein, add enough water to make a shake or pudding the consistency you desire

Option B: 8 egg whites + 2 whole eggs or 6oz beef, 1-2 cups vegetables

Glutamine Select – take 2-4 scoops during training to preserve muscle during precontest dieting.

Muscle Synergy – if you want to continue to add muscle, get a great pump every workout, and can afford it – then Muscle Synergy is for you. You have to take enough though, eight tablets or 1 scoop twice a day if you weigh less than 185; if you’re a light heavy or heavyweight you’ll benefit most from 24 tablets or 3 scoops per day. Muscle Synergy holds lean muscle tissue while dieting better than anything. We just don’t always recommend it to everyone because of the expense.

Creatine Select – will help you keep your strength up and train harder while dieting so that’s another product you should consider. Take 5 scoops per day with meals for the first 5 days, then 2 scoops daily on training days, and 1 scoop on non-training days.

Meal 1: 8oz lean beef or turkey, 3 egg whites, 1 yolk, 1 grapefruit

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

Meal 3: 8oz chicken or turkey breast (weighed prior to cooking), 2 cups vegetables

Meal 4:
Option A: Protein Drink: 2 scoops UMP or Muscle Provider, 1 tbsp healthy fat (olive oil, flax oil, almond butter) or 1 tbsp heavy whipping cream

Option B: 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 cider vinegar and 1 tbsp olive oil for a dressing

Meal 6: 5oz chicken or turkey breast; 6 egg whites, 1 cup omelet vegetables

Monday and Thursday: In place of meal 6 (or as an added 7th meal if you weigh over 185 and your condition warrants it): 1.5 cups oatmeal (precooked) or cooked rice, 10oz sweet potato, 1 medium banana, 1 cup vegetables, 1 tbsp butter, almond butter or oil

Meal 1: 5oz lean beef or turkey, 6 egg whites + 1 whole egg, 1/2 grapefruit

Meal 2:
Option A: Protein Drink: 2 scoops Ultimate Muscle Protein or Muscle Provider, 1 tablespoon healthy fat or heavy whipping cream (optional), 4 strawberries (optional), 16oz water

Option B: 6oz tuna or chicken, 3 egg whites + 1 whole egg, 1 tomato

Meal 3: 8oz chicken (weighed prior to cooking), 4 cups salad (lettuce, tomato, carrot, cucumber, green peppers, etc.), 2 tbsp cider vinegar and 1 tbsp olive oil for a dressing

Meal 4:
Option A: 6oz tuna or chicken, 3 egg whites, 1 whole egg, and 1 tomato or a cup of vegetables

Option B: Protein Drink: 2 scoops Muscle Provider, 12oz water (if post training); or 2 scoops Ultimate Muscle Protein

Meal 5: 8oz lean meat (chicken, turkey, fish or 93% lean beef, etc.), 2 cups vegetables

Monday and Thursday: Add a 6th meal at the end of the day: 1.5 cups oatmeal (precooked) or cooked rice, 10oz sweet potato, 4oz banana, 1 cup vegetables, 1 tbsp butter, almond butter or oil

BEVERLY’S BEST Gain Muscle & Lose Fat Nutrition & Training Plan

Meal #1: 1 whole egg + 3 egg whites, 5oz lean meat, ½ cup oatmeal

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

Whole food option: 8oz lean beef, 1 apple

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

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

Meal #6: (if you weigh 185lb or more): Protein pudding – mix two scoops Ultimate Muscle Protein in a bowl with just enough water to make a pudding texture. Add 1 tbsp of almond butter, walnuts, or heavy cream.

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 empty calories in the liquids you drink, juices and regular soft drinks will sabotage your progress. Limit beverages to water, coffee, unsweetened tea, diet sodas, and Crystal Light.

UMP: Start with two containers (stick with your favorite flavor or mix it up for variety) and take it as recommended in the meal plan.

Mass Aminos and Ultra 40: Start with one bottle each of Mass Aminos and Ultra 40. (Note: see how Aaron Whitten added 20lbs of muscle naturally using this time tested, proven effective muscle building stack in the “Article” section of BeverlyInternational. com.) You should take 1 tablet each of Mass Aminos and Ultra 40 for every 10 pounds of bodyweight. If you weigh 180lbs that equates to 18 tablets each per day or 3 or 4 with each meal or shake.

DAY ONE: CHEST, TRICEPS
• Bench Press: (3 warm up sets of 20,12, and then 6-8 reps); work sets: 2x6 with 80% of your 1-rep max (1RM); 2x3 (90% 1RM); rep out for 1 set of 8-15 (60-70% 1RM)
• Low Incline DB Press: 1x12-15 (warm up); 2x6-9 (enough weight to fail before 10)
• High Incline DB Press: 3x6-9
• Triceps Pushdown: 1x10 (warm up); 2-3 sets of 6-8 reps
• Pullover and Press: 1x10 (warm up); 2x8-12
• Alternate DB Curl: 2-3 sets of 8-12 reps
• Crunches: 3-4 sets of 15-25 reps

DAY TWO: REST

DAY THREE: LEGS, BACK
• Squats: (2 warm up sets of 15 and then 10 reps); work sets: 3x6-8 (75% 1RM); 1x10-15 (65% 1RM and add 5 half squats at the end of the set); 1x15-25 (50% 1RM and again, add 5 half squats at the end of the set)
• Leg Press: (2 warm up sets of 20 and then 10 reps); 3-4 sets of 6-10 reps (add weight each set and go to failure)
• Bent-Over BB Row or DB Row: 1x12 (warm up); 3x6-10
• Lat Pulldown: 1x15 (warm up); 2-3 sets of 8-12 reps, to failure

DAYS FOUR AND FIVE: REST

DAY SIX: CHEST, SHOULDERS, BICEPS
• DB Bench Press: 1x15 (warm up); 3-4 sets of 6-8 reps to failure each set; 1x15 (for pump)
• Front DB Raises: 1x15 (warm up); 2-3 sets of 8-12 reps
• Shrugs: 1x20 (warm up); 3x8-15 (increase weight each set)
• Straight Bar Curls: 1x20 (warm up); 1x10-15 (to failure); 3x8-12 (to failure)
• Hyperextensions: 2 sets-max reps
• Crunches: 2 sets-max reps

DAY SEVEN: REST

DAY EIGHT: LEGS, LOWER BACK
• Leg Extension: 5x12-16, superset with Front or Smith Machine Squats: 5x8-12
• Leg Curls: 3x10-15, superset with Deadlift: 3x8-12
• Seated Calf Raise: 3x10-15 (add partials at the end of each set)

DAYS NINE AND TEN: REST, AND THEN START OVER WITH DAY 1 WORKOUT

A Note about Poundage Progression:

Here are some guidelines you can use to get the most out of your “Muscle Size” workout. Increase the poundage a small amount (and don’t be afraid to use the 2.5lb plates) the next workout if:

• A. Rep range is 2x6 or 2x3 –and you can successfully get 6 reps (or 3 reps) on both sets
• B. Rep range is 6-8 or 6-9 – and you can get the top number on the 1st set, and 6 or more on each of the remaining sets. Ex: 9,7,6.
• C. Rep range is 8-12 and you can get 12 on the 1st set; or rep range is 10-15 and you get 15 on 1st set, etc.

If you want to gain muscle and strength, while losing fat give this program a try for 16 weeks. If the workout is more than you are accustomed to, start with 1 or 2 less work sets on each exercise. Then gradually work into the full routine. But, even if you are used to training more often or with more volume, please don’t add anything to the routine. It is tested and proven to be one of the most effective workout plans ever. Combine the “Best Muscle Size Workout Plan for Naturals” with the “Gain Muscle and Lose Fat” nutrition and supplement plan for the next 4 months and be ready to see a dramatic positive change in your physique, body composition, and strength.

Beverly’s Natural Muscle Size Supplement, Workout, and Diet Program

NATURAL MUSCLE SIZE SUPPLEMENT PROGRAM

Here’s what this program can do for your muscles.

Beverly has been building natural muscle since 1967. Natural Muscle Size is one of our most popular supplement programs for three main reasons:

1. Based on client feedback, it is possible to gain 3-8 pounds or more of muscle and measurable increases in muscle girth (e.g. chest and arm circumference) by the time you’ve completed
Levels 1 and 2, and a total of 10-12 pounds of muscle by the time you’ve completed Level 3. (This is natural muscle - not the kind that begins to “deflate” in a matter of days.)

2. It works for everyone from hard gainers to 55-year-olds and beyond.

3. Every supplement in the program is backed by our zero-risk, 60-day, 100%-satisfaction guarantee.

Add it all up, and Natural Muscle Size is about as close to a muscle-building “slam dunk” as you can get. So make a copy today, tape it to your fridge, and follow it level by level, step by step. You can’t help but grow.

Who Is It For?

The Natural Muscle Size program is designed for any healthy man who wants to increase the size of his muscles.

How Does It Work?

Start at Level 1 and work your way up to Level 3. Follow the instructions for each level exactly as described.

How Should I Train And Eat During This Program?

Training and diet are critical determinants of your success with any supplement program, of course. You’ll find a training routine and meal plan following this article which will work
fantastic when used in conjunction with the Natural Muscle Size Supplement program.

How Will I Know How Much To Order Of Each Supplement In The Program?

Your needs will vary according to your bodyweight and training routine, among other factors. Simply call or email us and a Beverly Supplement Advisor will help you figure out exactly how much to order of each product so that you don’t interrupt your program by running out.

Start by taking 6 tablets of each product daily for the first week. Each week thereafter, increase your daily allotment of tablets by 2 until you reach the ultimate dose of 1 tablet per 10 pounds of bodyweight. (Refer to the example below.) Upon reaching your ultimate dose, proceed to Level 2. Spread your daily allotment of tablets across the day in smaller doses (e.g. 2-4 tablets each).

Example: To calculate your ultimate daily dose, divide your bodyweight by 10. If the number you get is odd, round it up to the next even number. For example, let’s say you weigh 170 pounds. 170 divided by 10 equals 17, an odd number. Round this up to the next even number, which is 18. This is your ultimate daily dose of tablets for each of Ultra 40 and Mass Amino Acids. Here’s how you would build up to this dose:

Week 1: 6 tablets of Ultra 40, 6 tablets of Mass Amino Acids daily.
Week 2: 8 tablets of Ultra 40, 8 tablets of Mass Amino Acids daily.
Week 3: 10 tablets of Ultra 40, 10 tablets of Mass Amino Acids daily.
Week 4: 12 tablets of Ultra 40, 12 tablets of Mass Amino Acids daily.
Week 5: 14 tablets of Ultra 40, 14 tablets of Mass Amino Acids daily.
Week 6: 16 tablets of Ultra 40, 16 tablets of Mass Amino Acids daily.
Week 7: 18 tablets of Ultra 40, 18 tablets of Mass Amino Acids daily.

Start by taking 1 serving, 4 times daily, for 5 days. This is the loading phase, during which your muscles will become saturated with creatine. Mix each serving with 10 oz (1 1/4 cups) of water and make sure to drink one of the servings 15 minutes before your workout and another 15 minutes after your post-workout meal. After the loading phase, take 1 serving of Creatine Select daily (either before your workout or after your post-workout meal) until you have used up your entire bottle. Then proceed to Level 3.

(tablets or powder -your choice). If you weigh less than 200 pounds, take 16 tablets or 2 scoops daily. If you weigh 200 pounds or more, take 24 tablets or 3 scoops daily. Divide your daily allotment of tablets/scoops into smaller doses and take them throughout the day, ideally upon awakening in the morning and before working out. For instance, a 170-lb male would take 2 scoops or 16 tablets daily, divided into two equal doses of 1 scoop or 8 tablets each. Swallow each tablet one at a time with water.

WHAT DO THE PRODUCTS IN NATURAL MUSCLE SIZE DO?

UMP is our “gateway” protein supplement. Its unique blend of sustained-release casein and fast-acting whey enhances muscle building (anabolism) and prevents muscle breakdown (catabolism) for hours at a time. You can use it to make delicious shakes and an endless variety of guilt-free, hunger-quenching treats. (Recipes are available on our website, BeverlyInternational.com.)

Derived from 100% Argentinean beef liver, ULTRA 40 is rich in an array of blood- and muscle-building factors. This nutritional powerhouse from the pre-steroid era of bodybuilding boosts stamina, pumps, recovery, and strength unlike anything else.

MASS AMINO ACIDS contains high levels of peptide-bonded amino acids, which studies suggest have up to double the anabolic potency of regular food. This may explain why so many of our male clients count on it to increase and preserve muscle size, especially during periods of hard training or when rehabilitating an injury.

CREATINE SELECT contains the most proven type of creatine, plus beta-alanine, phosphates, and electrolytes. Unlike other creatine products, Creatine Select is easy on the stomach and produces rapid increases in muscle mass and performance without bloating or puffiness. It really is a hard gainer’s dream. As one Beverly client reports, “[Creatine Select] produces results almost immediately. It’s pretty crazy.”

You’ll feel the impact of QUADRACARN (pronounced “kwa-dra-carn”) on your physique from head to toe, with benefits including energy, testosterone, mood, anti-aging, cognitive performance, sexual health, vascularity, pumps, and more. Men 35 years of age and up use it to optimize testosterone safely and naturally.

MUSCLE SYNERGY is another great supplement for the 35+ athlete. It contains a synergistic combination of nutraceuticals that help you build and preserve muscle size and strength, among other benefits. It is available in tablet or powder form.

GET IMMEDIATE HELP WITH YOUR NATURAL MUSCLE SIZE PROGRAM!

Phone calls may seem "old school", but sometimes a few moments on the phone can help you solve a problem faster than anything else.

If you've got a question about the Natural Muscle Size program, or just want to find out how much of each product you need to order, simply call the phone number shown below Monday to Friday, 9 AM to 5 PM ET and speak to a Beverly Supplement Advisor. Each Advisor is hired and trained by Beverly and personally uses our products.

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NATURAL MUSCLE SIZE WORKOUT & DIET

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.

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.)

ALTERNATE DB CURLS alternate with 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.)

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.

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

MONDAY: Chest, Biceps & Triceps	Amount
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	Amount
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	Amount
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

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 you could follow to maximize gains during the next 12-16 weeks.

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.

Meal 1:
Option A: 3 whole eggs, 5oz lean beef or 1 cup cottage cheese, ¾ 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, fl ax 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 ½ cup pineapple

Meal 3:
Option A: 8oz roast beef or turkey breast (or other protein source), ¾ 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 nonworkout days): 6-8oz ground beef, ½ cup cottage cheese, ½ 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.

Meal 1:
2 whole eggs plus 4 egg whites, 5oz lean meat, ½ 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, ½ cup cottage cheese, ½ cup pineapple (unsweetened) or ½ 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 nonworkout days.

Bev Solutions – The Best of Beverly Best Muscle Gain Workout, Nutrition, and Supplement Program

Best Muscle Gain Nutrition Plan

Meal 1:
1-2 whole eggs + 3 egg whites, 5-8oz lean meat, ½ cup oatmeal (measured before cooking)

Meal 2:
Protein Drink: 2 Scoops Ultimate Muscle Protein (UMP), 2 tablespoons heavy whipping cream or 2 tablespoons healthy fat - almond butter, flax oil, ect., 14oz ice cold water; optional add ½ cup strawberries, peaches, or ½ banana to your shake for added flavor

Meal 3:
8-10oz lean meat, 6oz sweet potato or 2/3 cup cooked brown rice, vegetables (broccoli, etc.) and/or salad

Meal 4:
Protein Drink (same as meal #2)

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

Meal 6:
(Optional): Protein Drink or 6-8oz roast beef, 1-2oz Swiss cheese

Note:
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. Make sure all your beverages are non-caloric: water, Crystal Light, diet sodas, coffee, and tea.

For more Training, Nutrition, and Fat Loss solutions, visit BeverlyInternational.com and click on the BevSolutions button.

Driven Part 2 Maximum Progress as an Intermediate Bodybuilder

“Cycle Training? What's That?”, asks three-time Mr. Olympia Frank Zane. “A way to ride bicycles more effectively? Well, not quite. It's just a new method to achieve your bodybuilding goals.”1

Zane was obviously decades ahead of other bodybuilders, discussing periodization when only Fred “Dr. Squat” Hatfield and Soviet/Eastern Bloc strength coaches were even familiar with the concept. It is the advancement of training and nutrition science, combined with hard work and commitment, that has taken local and state level bodybuilders to a level similar to the champions of these earlier decades.

If you followed the beginner program covered in Driven (Part 1), that was the introduction to a periodization program with two phases to help you make it to intermediate. Hopefully you feel driven to bump it up to the next level.

According to bodybuilding legend Bill Pearl,2 “An intermediate is a trainee who has been training with a beginner's routine for six months to one year and whose gains have slowed on these routines.” If you followed part one of this series, this Intermediate Program should save you before your gains stall out.

SO WHAT CHANGES SHOULD YOU EXPECT WITH THE INTERMEDIATE PROGRAM?

1. Increased training volume
2. A three-way bodypart split
3. Stick to an exercise (but not forever)
4. Training that focuses on both strength and muscle growth
5. A more serious diet

The Beginner Program gave specific exercises, sets and reps. This Intermediate Program provides the basics to diet and training but guides you in learning how to wisely personalize it to your needs.

“I have always believed that to develop each bodypart thoroughly the section must receive a complete workout,” says early Mr. America winner Jack Delinger,3 who was ahead of his time. “Obviously, a single exercise cannot accomplish this.”

Bumping your training from the beginner level involves heavier weights and an increase in the number of exercises, sets and reps. I have no doubt your strength has made some impressive gains since you started. I recommend that you keep track of your training in a notebook. Being able to look back at previous months (and eventually years) not only shows which areas have not progressed as much as others, but if you ever question your progress, comparing this week to 3, 6, 12, or 24 months ago will fill you with much deserved pride.

With each advancement with the Driven Program, we will have gradual increases in volume and frequency. By gradual, this means when glancing at the program it may be barely noticeable. The number of sets does not bounce from 19-20 per workout to 45-48. The frequency does not change from three sessions a week to “six days on/ Sundays off.” It includes small, gradual increases

You will notice some variance in the number of sets listed (2-3 sets; 3-4 sets). Since this is included on many of the sets, it provides a significant adjustment range of the number of sets per workout (25-33, 28-34, 23-29).

How should you determine what works best for you? You need to see how your body responds. During the first two times through the three sessions, train with the low range of sets and check out how sore and rundown you feel. I say two times because this program is a major advancement, so it should pound your body pretty good. If you find yourself too tired, sore and unenthusiastic during your third run through the three sessions, then stay at the lowest number in the set range. After six to eight times through, attempt another increase in sets, as you should be ready to advance in volume at this point. If you are not ready, then perhaps your nutrition and rest is not being optimized enough for you to properly recuperate from gym battles.

How should you make a volume increase? Add a set in the first exercise per bodypart. For example, in the lower body session, simply increase the first exercise (leg curl), the third movement (a compound leg exercise), and the seventh (calf exercise). In the upper body — push workout, you would go up one set in the second (chest) exercise, the fourth (delt press) and the seventh (triceps) exercise. For the upper body — pull workout increase a single set for the second (back), fourth (rear delt), fifth (trapezius) and sixth (biceps) exercises.

After going through the sessions three or four more times, consider adding a set to each of the remaining exercises. Go by feel on this. You should have had the basic adaptation to the program at this point and your enthusiasm for progress should be the primary gauge for volume increase.

In the Beginners Program, we had three training sessions a week, followed by four sessions a week.

The four-days-a-week program in the second phase split the body into two groups, with them each being trained twice weekly. This is a quality program but the volume of training is limited when you are training half of your body in the session. This is why we will be splitting the body into three sections for the intermediate program. We will be utilizing the “lower body/push/pull” split in phase 1.

LOWER BODY / PUSH / PULL

1. Lower Body
2. Upper Body — Push (Chest, Front and Side Deltoid, Triceps)
3. Upper Body — Pull (Back, Rear Delt, Biceps)

Your body has been split into three training segments, and you will be training on a two days on/ one-day off routine. This works out like this on a calendar:

Training Segments
Monday	Lower Body
Tuesday	Upper Body — Push
Wednesday	Off
Thursday	Upper Body — Pull
Friday	Lower Body
Saturday	Off
Sunday	Upper Body — Push
Monday	Upper Body — Pull
Tuesday	Off
Repeat

So you won't be training chest and arms every Monday like all those guys in tank tops fighting over the bench or who gets to do some sloppy form barbell curls in the power rack. With this new schedule, each bodypart is trained seven times in a 31-day period.

You probably notice that with this new bodypart split, we are training each bodypart every 4-5 days. This differs dramatically from some of the pro bodybuilders that divide the body into 5-6 sections and train each segment once a week (chest on Monday, quads on Tuesday, etc...).

A study by respected researcher Brad Schoenfeld compared once to two times a week training frequencies of muscle groups.4 “Frequencies of training twice a week promote superior hypertrophic outcomes to once a week,” says Schoenfeld's study. “It can therefore be inferred that the major muscle groups should be trained at least twice a week to maximize muscle growth.” Also, it is mentioned, “whether training a muscle group three times per week is superior to a twice-per-week protocol remains to be determined.”

Even if we separate body parts distinctly into separate training sessions, they get brought into play as synergistic or support muscles to assist when training other body parts (especially in compound exercises). The biceps tend to assist when doing rows, chins or other back exercises. The triceps help in shoulder and chest pressing movements.

You'll find that we often do not list specific exercises in the program to follow. This allows you to personalize your program based on what equipment you have available and which movements you prefer. Do not change your choices regularly. Use the same exercise for at least five training sessions before changing it. You need to improve the reps and poundages capable and that will not happen if you continually change exercises. Focus on improvement, not “muscle confusion.”

As you can see with these workouts, we have a basic low-rep strength exercise towards the beginning of the session (some 1-6 rep power sets for legs, chest and back, with 6-10 reps on most other exercises). Increasing your strength in this exercise should be your primary goal for each workout. This is followed by a basic 8-12 rep range driving hypertrophy through either compound or isolation exercises. We also include some fairly high-reps (10-15 or more) for our finishing pump-based movements. Stay with this Phase 1 program for eighteen weeks (about four-and-a-half months).

THREE HARDCORE INTENSIFICATION TECHNIQUES

“It takes variation to force your body to keep responding to workouts,” says female bodybuilding legend Bev Francis 5, “and even more importantly, it keeps you fresh and stimulated mentally.” Our variation in the Intermediate Driven Program includes some hardcore training techniques that will be mixed into the program. To kick this off, we will include cheat reps, forced reps, and drop sets.

These are hardcore training programs for an intermediate lifter, even without adding intensification techniques. Only include these in sessions where you feel good, energetic and driven to bump it up a notch. Add these intensification techniques to NO MORE THAN ONE set per workout. We do not add these to our low-rep compound movements. The heavy squats, chest presses and back rows do not require added intensity. Those strength-building movements are incorporating heavy weight and pushed hard in strict form, and that is plenty to drive growth. These will be added more to the final higher-rep (8-12 or 10-15) exercises.

Cheat Reps. Cheat reps are the most overused movement in the gym. Those that do not value strict form cheat up their weights on most reps and reduce their progress just because they think they might impress other people. The truth is, experienced lifters are not impressed by how much weight you sloppily lift, they are impressed by how much effort you put into strict form to get every fiber in the targeted muscle group to exert a strong contraction.

For cheat reps, there are just a couple of exercises that we will work them in...bicep curls and lateral raises (with dumbbell or cables) are the two that come to mind. This involves a slight
movement in the shoulder during a curl (a 5-10% arch in the spine and lifting of the elbows) to help you finish that rep that was stalling on the way up, but then lower very strictly and slowly, emphasize the negative portion of the curl. Finish the rep that was only making it a third of the way up and then perform a second cheat rep. The trick is cheating as little as possible to finish and feel the lowering.

In the side laterals, there may be a slight squeeze by the trapezius or assist by the front delts. While those are two things you want to eliminate for 98% of your lateral raise reps, when using them to finish the upward rotation, follow with a PERFECT slow lowering of the resistance.

Forced Reps. Forced reps are a superior option to cheat reps, but require a training partner or spotter. A forced rep refers to being able to complete a rep in strict form when your muscles were unable to do so on their own, thanks to a very minor assistance from someone. On an incline barbell press, you may have stalled on the eleventh repetition, but your spotter (who just had a couple of fingers from each hand resting underneath the bar) lifted just 10-15 pounds, reducing the poundage near your weak point (which might be a couple inches when you are just over halfway to lockout). Once again, this is just for the last two reps. We are not going to include these on our heavy low-rep sets, but just our higher rep movements.

Drop Sets. The third intensification technique is drop sets. Imagine you are doing an incline press on a machine for 14 reps with 100 pounds. It is your final set of a high-rep exercise for
pectorals. On this particular machine, you would not currently be able to complete a fifteenth rep with that weight. But what if you started out with 120 pounds on there, and only got ten
reps until failure, immediately dropped the pin in the weight stack to 100 pounds, and got three more reps (with no rest), dropped the pin down to 80 pounds, and got three more...was that a superior manner to hit some added muscle fibers? Hell yes, it is!

Drop sets are a great intensification strategy, but must be used minimally. Doing this on a heavy compound leg exercise (like squats, leg presses, belt squats) is intense, and you may need to take a nap after you get home from the gym because it can take a lot out of you.

Drop sets are very useful (and less crushing of your recuperative system) for dumbbell side laterals. Mr. Olympia Larry Scott would go “down the rack.” For instance, let's say that you find 20-pound dumbbells are your 8-12 rep poundage. We start out with 25-pound dumbbells and do as many perfectly strict reps as possible (maybe just 6-7). Then you immediately switch to the 20-pound weights and get as many reps as possible. Then you step down to the 15-pound dumbbells, and get as many reps as possible. You should have gotten a great pump from this exercise and Larry Scott built amazing cannonball delts on his once narrow shoulder structure. You can also try this drop set technique on dumbbell shrugs, upright rows, calf presses, leg extensions, leg curls, overhead presses, and many other exercises. Keep in mind, just use one of these intensification techniques per workout.

PHASE 1 - SESSION 1
For the first lower body session:	6/5/4/6/5/4	230x6 / 245x5 / 265x4 / 230x6 / 245x5 / 265x4
Second training session:	5/4/3/5/4/3	245x5 / 265x4 / 285x3 / 245x5 / 270x4 / 295x3
Third training session:	4/3/2/4/3/2	275x4 / 295x3 / 315x2 / 275x4 / 295x3 / 315x2
Fourth training session:	3/2/1/3/2/1	305x3 / 325x2 / 355x1 / 315x3 / 335x2 / 370x1
Fifth training session:	6/5/4/6/5/4 (stronger)	250x6 / 270x5 / 295x4 / 260x6 / 275x5 / 305x4
continue...

This rep scheme is considered multi-level double wave loading.

3. Following your leg strength exercise, we want to do a second exercise for moderate reps. Good choices are leg presses, belt squats, and machine squats (such as Tru-Squats, or hack squats.) This would be where we might include some forced reps on the final set of the exercises. This would involve having a training partner or spotter help just enough by pushing against the carriage or lifting the plate-loading bar for a Tru-Squat or hack squat machine to keep the weight moving when you take it to failure. They can help you get one or two added reps in that final set. On the leg press, you can press gently against your knees to help yourself do it.

4. Your finishing leg exercise is a higher rep pumping movement, such as leg extensions, or a single leg movement (such as lunges, single-legged leg press, or step-ups).

5. To hit your posterior chain (lower back, glutes, hamstrings) use Romanian deadlift, glute-ham raise, reverse hyperextension, stiff-legged deadlift, or good morning. Focus on a strong contraction.

6. Going heavy and for a full range-of-motion, choose 45° Calf Press, Standing Calf, Donkey Calf Raise or any calf machines available. Get a slight pause at both stretch and contraction on all of your sets of both exercises.

7. Seated Calf Raises should be your choice (about half of the time) for the second calf exercise. You can also do any of the available calf exercises for a slightly higher rep range and shorter rest periods. Once again, go for the stretch pause at the bottom and the contraction pause at the top.

According to Australian strength trainer/writer Ian King,6 “Multiple wave sets are intended for the exposure of the first wave to enhance the second wave, and if there's a third wave, the second wave to enhance the third wave.” I find a mental benefit to this second rep-wave and I look forward to each progressive week in the program. Keep in mind that even though you are trying to build strength, not every set is 100% personal record breaking. That fourth session, with single-rep sets should be the most difficult, but possible...otherwise you chose unrealistic poundages. Go through the series (four leg training sessions building to lower reps waves) two or three times before changing exercises. Build serious strength over time. This exercise should be the most serious goal each lower body session.

1. After general warm-up and a few warm-up sets, we are choosing a compound pressing movement (incline or flat dumbbell presses, flat or incline bench press or barbell or dumbbell floor press) and gradually increase poundages for the final low-rep set.

2. Since we are going for an isolation movement, dumbbell flyes, pec deck, or cable crossovers are excellent examples to give your triceps a break while working your pecs. Incline, flat or decline flye presses are also great options.

3. Pec Dips (elbows wide, deep stretch at bottom, stopping short of locked elbows at top) are an excellent finishing movement. Various machine presses (Hammer Strength and Nautilus have great options) or push-ups with added weight (chains in an X crossing your shoulders/traps) also are a great choice. Flat, incline or decline dumbbell or barbell presses for higher reps also works well.

For variety, every four to six workouts, do 8x8 for chest, using one simple compound movement, such as flat, incline or decline dumbbell presses, incline barbell presses, Smith machine or Hammer Strength presses. This involves moderately heavy weights, fairly short (90-second) rest periods and maximum chest pumps. This is in place of exercises 1-3.

4. Since the shoulder is a delicate ball-and-socket joint, make sure you are thoroughly warmed up. We are trying to train both the front and side deltoid head in this workout. An overhead press, using either dumbbells, a Smith or other machine is a great exercise. Perfect form is more important than heavy reps. The Arnold (or Scott) Press brings in both side and front deltoids quite a bit.

5. For cannonball delts, we need maximum wide lateral delt growth. Go for perfect form (no trapezius assist), with the arm rotated so that the pinky side of your hand is higher than the thumb. Use dumbbells, cables or machine laterals. If standing, leaning slightly forward at the waist will keep the lateral head working (and not letting the front delt take over).

6. For a finishing deltoid movement, consider upright rows (dumbbells, bar, cables), any kind of overhead press, front raise (single-dumbbell, dumbbells, cable, plate, bar or other machine) movement. Make sure you choose an exercise that give you a good pump with the higher reps.

7. Your triceps should be warmed up fairly well. For a basic heavy exercise, consider close-grip benches, lying triceps extensions, dumbbell rolling extensions or any heavy extensions or tricep dips.

8. For the moderate-rep exercise, there are a variety of possible triceps exercises: pushdowns, machine extensions, dumbbell extensions (seated, decline bench, incline),
close-grip presses, dumbbell French press, kickbacks...

9. For a finisher, any of the listed triceps exercises also works well at higher reps. I also recommend fairly close-grip push-ups with hands on a bar (placed at lowest Smith
machine or power rack setting). If you get really high reps, you can add weight with chains or elevate your feet on a bench.

REFERENCES

1. Zane, Frank. “Maximum Gains from Cycle Training,” Muscle Training Illustrated, November/December 1969
2. Pearl, Bill. “Pearls” column, Ironman, November 1988
3. Delinger, Jack. “A Mr. America Thigh Program,” Muscle Builder/Power, January 1954
4. Schoenfeld, Brad. “Effects of Resistance Training Frequency on Measures of Muscle Hypertrophy: A Systematic Review and Meta-Analysis” https://link.springer.com/article/10.1007/s40279-016-0543-8
5. Francis, Bev. “Total Lower Body Blowout,” Flex, January 1989
6. King, Ian. “The Wave Loading Manifesto,” https://www.t-nation.com/training/wave-loading-manifesto March 7, 2005
7. Bass, Clarence. “My Training Philosophy,” Ironman, November 1981

1. After a thorough warm-up, you need to choose a basic compound back movement. This could be chin-ups, lat pulldowns, bent-over barbell rows, Hammer Strength rows, or other machine pulldowns or rows. Now the back is a complex muscle group, with chins and pulldowns focusing on lat width while rowing movements focus on mid back and thickness. Every 4-6 weeks switch from width to thickness focus, unless one particular area is a weakness for your body. Even though we are going heavy, keep to strict form and hold each contraction in order to really work the muscles.

2. You may notice that I list “isolation or compound.” If you find that you tend to get a bicep pump and not so much of a feel in your back, go to an isolation movement to give your biceps a break. Good choices include machine pullovers or bent-arm barbell pullovers, straight-arm cable pulldowns, or various machine exercises. Otherwise, choose a different compound movement for a medium rep range (still pausing at the contracted point). Most lifters should do a width lat movement here if they did a rowing exercise for the first movement and vice versa.

3. Finish up with a good compound exercise...seated cable rows, lat pulldowns, chins, one-arm dumbbell rows, chest-supported rows, or any other machine movement you like. Again, hold the contraction for a second and get a hard squeeze.

For variety, every four to six workouts, substitute all three of the above exercises for 8 sets of 8 reps for back, using one simple compound movement, such as bent-over barbell rows, lat pulldowns, seated cable rows, or chest-suspended rows. Just like in the chest version, go for moderately heavy weights and a fairly short (90-seconds) rest period. Squeeze at contraction so that you get a shirt-stretching pump.

4. Why do we train this area when deltoid work is part of another day? Rear delts get more contraction assisting with back training. Keep very good form (and a pause in contraction). Good exercises include bent-over dumbbell (or cable) rows, reverse pec deck or face pulls.

5. To build the trapezius, we can do dumbbell/barbell shrugs, barbell/dumbbell/cable upright rows, or machine shrugs (or done on a standing calf raise, using the shoulder
pads).

6. The back training helped warm up your biceps. You may need a warm-up set though since this is a heavy bicep exercise. This involves a very basic curl (barbell curls, dumbbell curls, incline dumbbell curls) done in strict form for bicep strength.

7. Scott (preacher) curls are a great mass building movement, but do better as a second movement to ensure you are thoroughly warmed up. Other great options are machine curls, cable curls, under-grip chin-ups or barbell drag curls.

8. Any of the exercises listed above are good options, at this slightly higher repetition range. I also recommend that you try to work in Zottman curls, dumbbell hammer or reverse curls fairly often to build your brachialis. On your last set, have your training partner help you complete one or two last reps if you stall on the curl or do a slight hip/lower back drive to cheat up those added two reps (going as minimally out of strict form as necessary).

9. (Optional) If you feel that you need some forearm growth, I recommend that you include 3-4 sets of 8-12 reps of wrist curls.

INTERMEDIATE PHASE 1 PROGRAM WRAP-UP

Once you have completed 18 weeks of the Intermediate Phase 1 program it’s time to switch to Phase 2. In Phase 2 we’ll be using a different workout split consisting of legs/chest and back/shoulders and arms. We will discuss that in the next article. You should take pride in the accomplishment and look through your training records (you better have written them all down!) to see exactly how much strength progress you have accomplished.

The key to success is to never compare yourself to champion lifters nor care how other people assess your build. Appreciate not only the goals that you accomplish, but the journey you are traveling. Retired champion and author Clarence Bass says,7 “If I continue to compete against myself, every workout and every year, I'll succeed in my goal. I will be the best bodybuilder I can be.” Focus on your improvement, enjoy the progress, but do not judge yourself against others. If you enjoy the Intermediate stage in this article, then the upcoming Advanced plan of action may also be part of your successful future.

Driven Part 1 Become a Successful Beginning Bodybuilder!

What drives you? What makes you walk into a gym? Even more importantly, what makes you want to get so serious about exercise and nutrition that you transform your body?

With most of us, we have seen someone in amazing shape, either heroes in action movies, models for clothing, or athletes on the playing field. We not only are impressed by their appearance, conditioning and strength, but we want to transform ourselves into something similar.

For some of us, we may have noticed some bad flaws or changes in our physique...skinny arms, a thicker waistline, chubby cheeks, scrawny legs, or a fat rear end...and just decided that WE ARE NOT GOING TO LET THAT BE OUR STANDARD! Making the serious choice to enter the bodybuilding lifestyle, whether it involves competing on stage or just taking control over how your body looks, shows our commitment.

While the decision to go for a fitness lifestyle is important, maintaining your commitment for the rest of your life is crucial. It can't just be a phase you are in. In order to seriously upgrade your life, it needs to become a central part of your character and existence. The fact that you chose to read this publication, shows that you plan to make this part of your life!

BENEFITS

So what benefits can be expected with this now a part of your life? Obviously, your are going to improve your body composition. This means you will increase muscle size and shape. This is a gradual increase with some men adding just a few pounds of muscle each year (and usually less for women), but if you visualize a few pounds of meat from the butcher shop, and some of that added to your shoulders, a few ounces on each calf, a bit on each arm, etc... that really makes an impressive change to the sculpting of your body. I mentioned shape earlier. Adding muscle and burning fat is what creates a shapely body. Body fat sags due to gravity but muscle defies gravity. While proper training and nutrition is based on research science, the benefits will look like steadily evolving works of art.

As you challenge your body by doing more reps with gradually increasing poundages, you build strength, increase muscle size, decrease body fat, and speed up your metabolism. These changes will improve your general health and possibly even increase your lifespan.

Your work in the gym and the changes brought on obviously improve your appearance. You may not realize this yourself since the changes are so gradual that you may not even notice them. Sometimes lifters go through periods in which they question if their work in the gym is paying off. If you can look back over months (and eventually years) of recordkeeping, that should keep you motivated.

Three-time Olympia winner Frank Zane suggests that we all keep a training journal. “Make use of every possible indicator of progress because this is one of the best ways to keep interested in training.” 1

That is why keeping track of your weight, training poundages, measurements, and (if possible) body composition is important. I recommend that you take your weight once a week (first
thing in the morning each Monday), and (if possible) have your body composition taken once every 2-4 weeks.

While you may not notice your level of physical progress, family and friends that you do not see every week might bring a smile to your face by comments: “Wow! How much muscle have you put on?” or “Your waist looks so much smaller. Did you have to switch to a different pants size?”

So we mention the athletic improvements, the health benefits, and how it boosts your appearance. All of those are great, but perhaps the greatest benefit to your lifestyle is how your mental state has improved. You may find that you possess greater self-confidence, feel capable of handling any challenges, and (most importantly) happier! The bodybuilding lifestyle
could very well be the best decision you have ever made in your personal growth!

Champion bodybuilder Arnold Schwarzenegger said, “I personally like the pain from training because it indicates I've worked hard enough for things to grow.” 2 As a beginner, muscle soreness will definitely hit you, but you will adapt. In fact, the progress that beginning lifters experience is the highest, and this soreness may just be an indication of the impressive
amount of muscle growth.

This beginner training program has two phases! Phase One lasts for eight weeks (but only if you have completed all of the two dozen sessions). This program is three days a week and each workout should last 40-60 minutes. For example only, we list Monday, Wednesday, and Friday as your three training days each week. If Tuesday, Thursday and one of the weekend days fits your schedule better, then make use of that. What is most important is that you train three times a week with a rest and recuperation day between each of the strength training sessions.

Once you have completed Phase One (24 workouts in an eight week period), we advance to the next phase. Phase Two lasts for four months (but only if you have trained consistently). If an emergency comes up and you miss a day, jump right back into things, even if a day behind schedule. Just get right back on track. In the workout we list each exercise, followed by a numerical listing of the “set and rep” scheme. Here is an example: Squat 3 x 8-12

This means that after warming up, you choose a weight in which you can do eight to twelve repetitions of the squat. That group of repetitions (reps) are considered a “set.” Once you are able to do a dozen strict reps in all three sets, increase the weight in your next workout. Here is an example:

Squat
Monday, March 13: 115x12, 115x11, 115x9
Monday, March 20: 115x12, 115x11, 115x10
Monday, March 27: 115x12, 115x12, 115x11
Monday, April 3: 115x12, 115x12, 115x12
Monday, April 10: 125x11, 125x9, 125x8

As you can see, the lifter in this example increased the number of reps (even if just by a single rep) each workout. This is key to your progress (and why you should record your training efforts). Once the lifter achieved a dozen reps in all three sets (the top number in the 8-12 rep range), they increase the training poundage for their next workout.

When you are not having a good day (even if not feeling your best), you will be amazed that you might have the best workout ever. I have had days in which I was mildly sick or barely slept because of work deadlines, and went into the gym and shocked myself by unleashing unexpected strength and performance that made me walk out of the gym smiling like an idiot!

One of the earlier mass monsters of bodybuilding, Tim Belknap said, “In the simplest terms, to build big muscles, you have to train with very heavy weights in strict form on basic exercises.” 3 These are great guidelines for your program.

Monday	Amount
Squat	3x8-12
Leg Curl	3x8-12
Seated Cable Row	3x8-12
Dumbbell Bench Press	3x8-12
Side Lateral Raise	2x8-12
Close-grip Barbell Curl	2x8-12
Lying Dumbbell Triceps Extension	2x8-12
45° Calf Press	2x10-15

Wednesday	Amount
Romanian (or Straight-Leg) Deadlift	3x8-12
45° Leg Press	3x8-12
Bench Press	3x8-12
Lat Pulldown	3x8-12
Seated Dumbbell Press	2x8-12
Dumbbell Curl	2x8-12
Seated Dumbbell French Press	3x8-12
Seated Calf Raise	2x10-15
Ab Crunch	2x10-15

Friday	Amount
Hex-Bar (or Machine) Squat	3x6-10
Bent over Barbell Row	3x8-12
Low-Incline Dumbbell Press	3x8-12
Front and Side Dumbbell Lateral Raise	2x8-12
Incline Dumbbell Curl	2x8-12
Close-grip Bench Press	2x8-12
Hyperextensions (Back Raise)	2x8-12
One-Leg Dumbbell Calf Raise	2x10-15
Twisting Cable Crunch	2x8-12 (each side)

Congratulations on making it through the first phase of the beginner training program. That intro program involved you training your entire body three days a week (with a day off for recuperation between each session). Looking back, this is the ideal phase since every bodypart being hit three times weekly provides lots of forward progress.

What changes is that there are two forms of recuperation: the recuperation of each bodypart and the ability for your central nervous system to recover. Your body has improved to the point that we need to increase the volume directed on each bodypart but, since the length of the workout is limited, we split the session into two parts (lower body and waistline in the first session and upper body in the second one).

“Success depends on your recuperating powers, and as a beginner, rest is even more important,” says Mr. Universe winner and bodybuilding legend Chuck Sipes. 4 “As you progress and your body becomes adapted to hard training, you will be able to add additional sets and greater poundages.”

So what is your schedule like? We list the training as Monday and Tuesday training sessions, Wednesday off, Thursday and Friday training, with the weekend off. Again, This is just for example, and you can arrange the calendar as needed, as long as you get two training days in a row, with the following day off for recovery. The second phase of your Beginner Training Program lasts for four months.

Workout 1: (Monday)	Amount
Squat	4x6-10
Dumbbell Lunge	3x8-12 (ea. leg)
Leg Curl	3x8-12
Hyperextension (Back Raise)	3x8-12
45° Calf Press	3x10-15
Ab Crunch	2x15-20

Workout 2: (Tuesday)	Amount
Incline Bench	4x6-10
Flat Dumbbell Press	3x8-12
Parallel-grip Lat Pulldown	3x6-10
Under-grip Bodyweight Row	1xAMRAP
Dumbbell Overhead Press	3x8-12
Alternate Dumbbell Curl	3x8-12
Triceps Pushdown	3x8-12

Workout 3: (Thursday)	Amount
Romanian Deadlift	4x6-10
Leg Press	3x8-12
Leg Extension	3x8-12
Leg Curl	3x8-12
Standing Calf Raise	3x10-15
Leg Raise	3x10

Workout 4: (Friday)	Amount
Front Chin-up	4xAMRAP
Seated Cable Row	3x8-12
Low-Incline Dumbbell Press	3x6-10
RackBar Push-up	1xAMRAP
Dumbbell Side Laterals	3x8-12
EZ-bar Curl (medium-width grip)	3x8-12
Close-grip Bench	3x8-12

With each of these training sessions, think of the first exercise as your top goal. You want to get at least one additional rep for each exercise, but that first exercise...that first one...is the exercise you work the hardest. Warm up, then hit it hard!

As you can see, three of the exercises have “AMRAP” as their rep range. This stands for “as many reps as possible.” The first one is the “Under-grip Bodyweight Row.” The exercise involves you using a bar (either the one in the Smith machine or one placed in a power rack). Have it set at waist height. Lay under the bar, face up, gripping the bar with a hands-up (thumbs pointing out), shoulder-width grip. Keep your arms and legs locked in a straight line throughout the set. Pull yourself up so that the bar touches near your sternum and hold the squeeze for three seconds. When you can get more than fifteen reps, raise your feet up on a bench to make your body about parallel to the ground at the top.

On the Friday workout, you have “Front Chin-ups” and “RackBar Push-up” as your as many reps as possible (AMRAP) options. Front Chin-ups simply involve you using a shoulder-width grip and pulling up until your collarbone is about 4-6 inches from the bar. If you can't get four reps on your own, get the assist from a resistance training band attached to one of your feet until you get a dozen reps, then either go with a thinner band, or go without one.

The RackBar Push-up uses either the bar in the Smith machine (at lowest setting) or a bar in the power rack (8-10 inches from the ground). Go with a shoulder-width grip (thumbs both pointing inward), lightly touch the sternum to the bar and press up 80% of the way (no locking out your arms at the top). When you can do more than fifteen reps in a set, start going to failure, then lift the bar up 4-6 inches higher, and go to failure a second time each set. These are three great upper body building exercises.

WHAT ABOUT CARDIO EXERCISE?

You may be wondering if cardio work fits into your program. That depends on three different factors:

1. What is your body type?
2. What are your goals?
3. What are your thoughts on cardio work?

Are you overweight, with a high level of body fat? Do you have the goals to be leaner or have better cardiovascular endurance? Do you enjoy getting on the treadmill, bike, elliptical, stepper or do you hate all four of those darn machines?

If you need to burn some body fat or feel that you need to increase your aerobic conditioning, then I recommend you do some cardio work three to four times a week for 10-15 minutes in the first phase, and a maximum of 20 minutes during the second phase. If possible, do it on your nonstrength training days. I recommend that (if you have the options) you rotate through different modalities (treadmill, elliptical, stepper, bike, or outdoor jogging). For one reason, repeated stress might beat up your soft tissues (such as bad ankles, aching knee, hips pain, shin splints...) but varied choices make that less likely. For a second reason, you may find the variety more mentally interesting.

Another use of the cardio equipment is a warm-up prior to your strength training. This should take just 5-8 minutes (at a very fast walk if it is a treadmill) and the goal is to increase your internal core temperature (starting to break a sweat), followed by some light sets of the core exercises to loosen you up further. For instance, your can do 15-20 bodyweight squats and then a light set of squats before beginning your work sets of squats. As you get more advanced, the warm-ups become more extensive since your weights will have increased.

You may think, “Let's do a subtle change to convert my body so that I look less like that guy who starred in the Soprano's and more like that guy who starred as Thor in the Avenger's movies.” Unfortunately, subtle changes to your lifestyle will not convert your body. If you are in really bad shape, this may have been from months or years of being lazy, enjoying the comforts of a relaxed sedentary life, and treating yourself to some serious junk food.

Dr. Fred Hatfield says, “Periods of high-stress training require supernormal intake of many nutrients without a commensurate increase in caloric needs.” 5 This means that you need to improve the quality of your nutrition, so every food choice and the inclusion of targeted supplements become more important as you advance.

The things you do, and foods you eat, need to change. As a beginner, the diet will not be incredibly strict, but we will be bumping it up as you advance. We want to bring about “homeostatic disruption,” making the body change in order to handle the new life you are living. Forcing your body to lifting gradually heavier weights will kick this off. To get the most from the training, we need to provide proper nutrition to help you recuperate and build stronger (and larger) muscles and to burn off unneeded and unattractive body fat.

Improving your body requires two different adjustments: 1) provide different stress to your muscles and metabolism, causing your body to adapt, and 2) provide different food and nutrient intake to assist with muscle growth and promote fat loss. We covered the first aspect with your strength training workouts. Now it is time to strategize a proper nutrition plan.

PROTEIN

Weight training causes hypertrophy, an adaptation in which your muscle fibers rebuild... stronger, larger, possibly in larger quantity, and ready to better handle what you do in the gym.
Famous Soviet strength coach Vladimir Zatsiorsky said,“Activate the breakdown of protein in the chosen muscle groups during training workouts and protein super-compensation during rest periods.” 6 This reminds us that the most important requirement for that improved muscular structure is protein, providing the necessary amino acids to rebuild bigger, better muscle. A good general rule for protein would be to consume 1.5-2.0 grams of protein per pound of bodyweight in order to promote muscle growth.

Good popular sources for protein include eggs, beef, lamb, bison/buffalo, chicken, turkey, fish, and quality protein powders. While you may have favorites, quality and variety are important. We want to provide the body with vital amino acids so each meal should be at least one-third protein. A Beverly International protein shake provides two basic benefits: 1) they contain high-quality, easily-absorbed proteins, 2) they are quick, easy, delicious...and fit well into a hectic schedule with multiple protein-based meals. Adding a couple of protein shakes in addition to your whole food meals makes it much easier to create a quality daily intake.

CARBOHYDRATES

Your carbohydrates (carbs) provide energy (replenishing your glucose and glycogen stores) as well as a variety of vitamins, minerals, and other nutrients. While carbs are not crucial to survival, they are necessary for recovery from hardcore training. For your diet, we will think of carbs in three categories:

1. Starchy carbs — Such as sweet potatoes/yams, rice, potatoes, oats, quinoa, grains, pasta and breads (limited).
2. Fibrous veggies — Broccoli, cauliflower, lettuce, onions, green beans, carrots, peppers, asparagus, squash, kale, Brussels sprouts, cabbage, spinach, etc.
3. Fruit — Berries, apples, oranges, grapefruit, cranberries.

The amount and how often you add carbs to your meals depends on your bodycomp/goals (how badly do you need to burn fat) and how well your body handles carbs. Many people find they do well by limiting their carb intake. The average person does well with starchy carbs making up a decent percentage in just three of their daily meals. If you are trying to burn fat, reduce the amounts and cut starchy carbs down to just two of those meals.

The fibrous (also called cruciferous) veggies provide a lot of important nutrients, are low in calories, and very filling. You should have at least two to three servings every day.

Fruit also gives you some great vitamins, minerals, antioxidants and healthy cofactors. Look at their carb levels and eliminate those that have too much fructose (natural fruit sugar). Limit fruit juices, since many of these tend to be very high calorie (with added sweeteners often snuck in). Apples and oranges make simple snacks for work or on-the-road. Berries are delicious, low-calorie, and great flavor additions to shakes, oatmeal, and Greek yogurt.

We also want to use starchy carbs to replenish our energy near the end of the training session, so it makes sense to place those meals near your training session and having noncarb meals (protein and healthy fats) placed in other times. So, if you train in the morning, your last meals of the day can be carb-free. If you train in the evenings, the first half of your day can be low in carbs.

While we mentioned that there are three categories we placed the carbs into (starchy carbs, fibrous veggies, and fruit) there is a fourth category, which we want to limit. This is simple carbs (such as sugars, syrup, honey, high fructose corn syrup). These should not be a part of your daily intake and, when consumed, do so in small amounts.

FATS

One of the biggest mistakes uneducated eaters make is the belief that eating fat is what makes you fat. What makes people fat is too high of a calorie intake and not enough exercise or activity. Choosing the right fats and keeping their intake fairly balanced, improves your health. Low fat intake also is known to cause a dramatic drop in your natural testosterone production.

Healthy fats include fish oils, nuts and seeds, grass-fed butters, and avocados. Some of your daily fat intake will be a part of the healthy proteins, such as the fat included in your eggs and your meat and dairy sources. When preparing food, there are great benefits to using the healthier sources, such as macadamia nut oil, coconut oil, olive oil or red palm oil. Also, to balance your fat intake, one or two daily servings of EFA Gold will provide you with essential fatty acids (omega-3 and omega-6), which most diets are badly deficient.

The truly bad fats are margarine, canola oil, saturated fat (in excessive amounts), and trans fats. Trans fats are lipids that have been chemically changed to enhance the shelf-life longevity of those crackers, doughnuts and cookies, which is great for the manufacturer (but terrible for your health and longevity). These are found in many processed foods. Cautiously look for them on product labels. This is another example for the excessive processing of foods being bad for our health.

“I prefer to eat frequent small meals even when dieting,” says retired champion bodybuilder Tom Touchstone, “...because this keeps my blood sugar and blood protein levels fairly constant.” 7 Here is an example of a diet of that nature, to help you create one that fits your needs and schedule:

Meal 1: Egg omelet (mushrooms, bell peppers, onions, shredded cheese); whole-grain toast (add peanut butter if you need to gain weight)

Snack: Cottage cheese with pineapple or berries

Meal 2: Chicken breast; rice; steamed vegetables

Training
Post Workout Shake: Muscle Provider or Ultimate Muscle Protein shake

Meal 3: Steak; sweet potato; broccoli

Before Bed Snack: Ultimate Muscle Protein pudding (put 2 scoops of your favorite UMP flavor in a bowl, then slowly add water while stirring until it reaches a pudding consistency – for weight gain, add peanut butter or heavy cream to the mix)

Quality food choices are the base of an effective bodybuilding diet. Nutrition supplements can only work when added to quality food intake. Supplements will bolster this by adding compounds not found in large quantities in typical foods and making it quick and easy to add protein (at a very high-quality level) to your diet.

As we mentioned earlier in the article, increasing the amount and quality of your protein is the major diet change necessary to enter a bodybuilding lifestyle. Your best choice is Beverly
International's Ultimate Muscle Protein as the first supplement. It is derived from slow-release micellar casein (80%) and (20%) whey protein. This provides a sustained-release supply of amino acids to encourage muscle growth.

For those with an exceptionally-high metabolism (skinny guys that cannot pack on muscle), you will need Mass Maker Ultra. This is a higher-calorie protein and carbohydrate powder that will help you see some bigger numbers on the scale. This group (called ectomorphs) will often experience impressive muscle gains once they add a higher daily total of nutrient-rich calories.

After choosing which protein fi ts, the second supplement I would recommend to a beginner would be FitTabs. This is a high-quality daily serving of micronutrients, including vitamins,
minerals, bio-flavanoids, antioxidants, lipotropics and digestive enzymes. Since you are placing more physical stress on your body, a pair of FitTabs with breakfast and dinner will help
with your recovery while protecting you from nutritional deficiencies.

The third product I would recommend (even to someone that does not work out) is EFA Gold. This is a source of essential fatty acids from flaxseed oil, borage seed oil, fish oil and vitamin E.

Properly balancing your fat intake is difficult with just proper food choices. Taking three EFA Gold softgels once or twice daily will have a positive influence on your health and conditioning.

Now for the super-driven athletes, the optional products I recommend to take it to a higher-level would be doses of Ultra 40 and Mass Amino Acids taken throughout the day. Ultra 40 is a desiccated liver product (500 large tablets per bottle) in which the heme iron basis works as a blood builder, rich in protein, B vitamins, vitamins A, C and D and a variety of minerals. Mass Amino Acids also comes in a big 500-count bottle of tablets. These are easily absorbed peptide-bond aminos that support hypertrophy. This two product stack involves three to five of each of these tablets, four to six times a day. As you can imagine, this ensures that you have a constant flow of muscle-building nutrients in your bloodstream at all times.

THE NEXT PHASE

In the next issue, look for “Driven — Part 2: Maximum Progress as an Intermediate Bodybuilder!” The progress you achieve if you strictly follow this program will provide you with a direct and efficient way to reach your goals. Some of the changes added in Part 2 includes: more frequent training, an increase in training volume, some higher level training techniques, exercises you probably have never done, a variety of rep ranges, and a stricter nutrition program (based on body types). This program is a challenge, but you will love it!

You need to devote yourself to getting through the Beginner Program in order to succeed and move closer to your goals. Stick to the program. Keep track of your results...and every training session will be like a step forward towards achieving everything in which your body is capable.

REFERENCES

Zane, Frank. “Equation for Victory,” Muscle & Fitness, July 1983
Schwarzenegger, Arnold. “Arnold on the Squat,” Muscle Builder/Power, July 1976
Belknap, Tim. “Gain Ultimate Mass & Power” from Muscle & Fitness, December, 1983
Sipes, Chuck. “How to Plan Your Bodybuilding Training” (training course) no date listed
Hatfi eld, Dr. Fred. “Hardcore Bodybuilding: A Scientific Approach,” Contemporary Books, 1991
Zatsiorsky, Vladimir. “Science and Practice of Strength Training,” Human Kinetics, 1995
Reynolds, Bill. “Tom Touchstone: Mr. California” from Muscle & Fitness, November 1985

Bring Your BEST Body To The Beach With The FAT LOSS ACCELERATOR Program

Summer is here. So don’t waste your time (or money) with questionable fat-loss supplements. Bring your best body to the beach (and beyond) with the help of a supplement stack based on time-tested, results-proven products. It’s called the Beverly Fat Loss Accelerator program.

The Fat Loss Accelerator makes dieting and exercise work better.

The Fat Loss Accelerator is a safe, no-nonsense combination of products that helps you reduce body fat and improve body shape and lean muscle tone and definition, faster. These are trusted supplement formulas that have remained unchanged for many years because they reliably deliver results.

Who Is The Fat Loss Accelerator Ideal For?

It’s ideal for any healthy man or woman who works out (weights and cardio) at least 3 times weekly.

How Do I Get Started?

First, choose the level that suits you best:

• The "Essential" program is for anyone who is new to supplements, novice athletes (1 year or less of regular workouts), or anyone who is on a strict budget.

• "Next Level" if you are an intermediate-level athlete, already quite familiar with supplements, or have a medium-size budget.

• The "Advanced" and "Comprehensive" levels are for advanced athletes (individuals who feel their physique is close to its genetic potential) and anyone who wants the most comprehensive supplement stack available to help them accomplish their fat-loss goals.

NOTE: We define an “athlete” as anyone who works out (a.k.a. “trains”) regularly. That means you!

Next, build the stack that corresponds to your chosen level. We go through each level in detail starting below.

UMP WILL…

• Help you gain lean, strong muscle, naturally

• Give you a great-tasting, nutritious meal replacement

• Boost your metabolism and help you lose fat while preserving muscle

Best Dose: If you weigh 100-125, take at least 1 scoop daily; 126-165 take 2 or more scoops daily; 166-200, 3 scoops daily; over 200, 4 scoops daily.

LEAN OUT WILL…

• Make it easier to lose stubborn fat and get lean while dieting

• Help your body convert stored fat into energy

• Enhance insulin and blood sugar control

Best Dose: Take 1-2 capsules 4 times daily.

ENERGY RESERVE WILL…

• Make any fat-loss or cutting diet more effective

• Preserve and enhance muscle tone

• Boost energy, stamina and endurance

Best Dose: Take 1-2 tablets before cardio and 1-2 tablets with each of 3 meals.

QUADRACARN WILL…

• Make it easier to lose fat & achieve full, vascular & shredded muscles

• Amplify the positive effects of testosterone, safely and naturally

• Enhance energy, mood, cognitive performance, sexual potency, sleep quality and overall wellness

Best Dose: Take 3 tablets, 3 times daily on workout days. On rest days, take 3 tablets, 2 times daily.

GH FACTOR WILL…

• Boost your GH level, naturally

• Enhance leanness (especially lower body), muscle fullness & pumps

• Quicken recovery

Best Dose: Take 2 GH Factor capsules, 3 times daily on an empty stomach, 30 minutes prior to meals, a workout, or bed. To boost natural GH output: take 6 capsules on an empty stomach upon arising and before bed. Advanced fat-loss stack: take 2 GH Factor, 2 Energy Reserve, and 2 Lean Out 30 minutes prior to each of 3 meals and before bed.

MUSCULARITY WILL…

• Enhance muscle retention on any fat-loss or cutting diet (cut fat, not muscle!)

• Boost training performance and quicken recovery time

• Help alleviate muscle soreness

Best Dose: If you weigh 100-150 lb, take 2 capsules per meal; 151-200 lb, 3 capsules per meal; over 200, 4 capsules per meal.

• Best sources of protein are turkey breast, chicken breast, lean beef, whole eggs, egg whites, and fish.

• Protein portions in the sample Fat Loss Accelerator diets below should be weighed before cooking.

• The best protein supplements are Ultimate Muscle Protein and Muscle Provider. These protein powders have the perfect amino acid profile to preserve lean muscle while accelerating fat loss.

• The higher quality the protein powder you use, the more muscle you’ll retain and the more fat you’ll lose. Many physique competitors are instructed to cut out other protein supplements a month before their competition. But champion Beverly athletes use Muscle Provider and Ultimate Muscle Protein powders all the way up to the day of their show getting harder and more defined each day.

The Fat Loss Accelerator nutritional plan incorporates what has become known as the “Beverly Carb-Up Meal”.

• Twice weekly you will eat a final meal before retiring that is a combination of carbohydrate sources ranging from “fast” to “slow” acting.

• This is an important part of your plan. Don’t make the mistake of thinking that if you skip it, it will accelerate your rate of fat loss.

Here’s what the carb meal does:

• Refuels glycogen stores.

• Prevents decline in metabolism, (T3 synthesis remains optimal).

• Provides variety – mental ease.

• Facilitates muscular growth by inducing uptake of Amino Acids and insulin surge drives IGF-1 production. Optimizes “anabolic” effect of insulin, while minimizing the lipogenic (fat producing) effect.

• Your first “carb-up” meal is going to be difficult because you will not be used to eating the recommended amounts. That’s okay; just eat a portion of each of the recommended foods. Then, gradually work up to the full recommended amounts each week.

Meal 1: Three ounces chicken breast or turkey breast; three egg whites; one-half grapefruit or three strawberries.

Meal 2:
Option A: Protein Drink with one or two scoops Ultimate Muscle Protein or Muscle Provider, one teaspoon healthy fat source (olive oil, flax oil, almond butter).

Option B: Three ounces chicken breast or tuna; three egg whites, one tomato.

Meal 3: Five ounces chicken breast (weighed prior to cooking); two cups salad (lettuce, tomato, carrot, cucumber, green peppers, etc.) or two cups low carb vegetables; one tablespoon “Newman’s Own” dressing (or make your own with one tablespoon cider vinegar and one tablespoon olive oil).

Meal 4: Same options as meal two (above) – but no added fat to your shake. If this is the meal preceding or just after training, Muscle Provider is the optimal protein at this time.

Meal 5: Five ounces chicken breast, turkey breast or lean beef; two cups low carb vegetables or salad.

Meal 6:
Option A: Four egg whites; one cup omelet vegetables (onions, celery, broccoli, peppers).

Option B: Protein Pudding– mix one scoop Ultimate Muscle Protein in a bowl with just enough water to make a pudding texture. Add one teaspoon almond butter.

Carb Load Meal: On Monday and Thursday evening you will have a “carb load” meal as your last meal of the day. Eat this meal right before you go to bed if you like (it’ll help you sleep along with all the other benefits listed earlier). You will have this meal in place of your regularly scheduled sixth meal.

Here’s what you’ll eat at this meal: One cup oatmeal (measure your oatmeal before you cook it – once you cook it, it’ll be nearly two cups), or you can substitute one cup cooked brown rice; along with your oatmeal or rice you’ll also eat a five ounce sweet potato, a small banana, and one-half cup of low carb vegetables. You’ll add one teaspoon of olive oil, almond
butter, or regular butter to prolong the positive effects of the carb up meal and stabilize your blood sugar through the night.

Meal 1:
Option A: Eight ounces lean beef, chicken breast or turkey breast; three egg whites and one yolk; one grapefruit or one-fourth cantaloupe.

Option B: Omelet – six egg whites, two egg yolks; five ounces lean beef, chicken breast or turkey breast; one cup mixed broccoli, onions, peppers; one-half grapefruit.

Meal 2:
Option A: Protein Drink - two scoops Ultimate Muscle Protein or Muscle Provider, two tablespoons healthy fat source (olive oil, flax oil, almond butter) or heavy cream.

Option B: Eight ounces chicken breast or tuna; three egg whites, one tomato.

Meal 3:
Option A: Eight ounces chicken or turkey breast; four cups salad (lettuce, tomato, carrot, cucumber, green peppers, etc.) or two cups low carb vegetables; three tablespoons “Newman’s Own” dressing (or make your own with two tablespoons cider vinegar and one tablespoon olive oil).

Option B: Eight ounces lean beef; two cups low carb vegetables.

Meal 4: Same options as meal two (above). If this is the meal preceding or just after training, Muscle Provider is the optimal protein at this time.

Meal 5: Ten ounces chicken breast, turkey breast or a very lean steak (filet or flank steak is ideal); two cups low carb vegetables or salad.

Meal 6:
Option A: Nine egg whites; one cup omelet vegetables (onions, broccoli, peppers).

Option B: Protein pudding – mix two scoops Ultimate Muscle Protein in a bowl with just enough water to make a pudding texture. Add one tablespoon almond butter, walnuts, or heavy cream.

Carb Load Meal: On Monday and Thursday evening you will have a “carb load” meal in place of Meal 6. You can eat this meal right before you go to bed if you like.

Here’s what you’ll eat at this meal: One and one-half cups oatmeal (measure your oatmeal before you cook it – once you cook it, it’ll be nearly three cups), or you can substitute one and one-half cups cooked brown rice; you’ll also have a ten-ounce sweet potato, a large banana, and one cup of low carb vegetables. Add one tablespoon of olive oil, flax oil, almond butter, or regular butter to prolong the positive effects of the carb up meal and stabilize your blood sugar through the night.

Beverly International’s Blueprints for Success – Intermediate Gain Muscle and Lose Fat Nutrition and Training Plan for Men

Intermediate Training Program #1

PRIMARY GOAL: Complete development of all muscle groups

Split Routine-Train 2 days in a row, rest a day, then train 2 more days in a row:
One of the most effective training programs for the intermediate is weight training a total of 4 days each week, working each bodypart twice a week. Incorporating a heavier and lighter day doing the same movements will allow your body to use different training methods and shock it into muscular growth and recovery. Please keep personal records each workout to measure your success. Once you have successfully hit the rep goal, mark it in your book and increase the weight by 3-5% your next workout.

Your rest periods can vary from 60-180 seconds, but please do not let your total workout exceed 1 hour and 15 minutes. Your goal each 2-3 weeks should be to hit the top number of reps listed and then increase the weight by 3-5% the next time you do that workout.

For example: If you can start out with the Pulldowns at 95lbs and your upper rep goal is 15 reps: by week 2-3 you should hit the 15 reps and your following workout you should increase the weight to 100lbs, once you can get 100 for 15 reps you would once again increase the weight to 105 lbs.

Pyramid Training: Add weight lower the reps each set	Amount
Set 1	12-15 reps with a very easy warm-up weight
Set 2	10 reps still pretty easy
Set 3	8 reps-use a weight you could get for 9 here but stop at 8
Set 4	4-6 reps-a max set. Once you reach 6 reps add weight to the final 3 sets.
Set 5	15-20 reps - reduce the weight to your starting poundage and go for max reps

Monday: Calves, Legs (Heavy), Back (light), Biceps (Light)	Amount
Standing Calf Raises	3x8-12
Squat	1x12, 1x10, 1x8, 1x4-6, 1x15
Leg Extension	1x15, 1x12, 1x10, 1x8, 1x20
Leg Curls	1x15, 1x12, 1x10, 1x8, 1x20
Pulldowns	(use varied grips) 3x12-15
Seated Cable Rows	(use varied grips) 3x12-15
Preacher Curl (barbell or dumbbell)	3x12-15
Concentration Curl	3x12–15
Abdominal Crunch	3x25–50

Tuesday: Calves, Chest (heavy), Shoulders (light), Triceps (Heavy)	Amount
Seated Calf Raises	3x20-30
Bench Press	1x12, 1x10, 1x8, 1x6, 1x15
Incline Barbell Press	1x10, 1x8, 1x6, 1x4, 1x15
Upright Rows	3x10–12
Rear Lateral Raise	3x10–12
Close Grip Bench Press	1x12, 1x10, 1x8, and 1x20
Triceps Pressdown or Dip Machine	1x15, 1x12, 1x10
Leg Raise	3x20–30

Thursday: Calves, Legs (Light), Back (Heavy), Biceps (Heavy)	Amount
Standing Calf Raise	4x6-10
Deadlift	1x10, 1x8, 1x6, 1x4, 1x15
Bent Over Row	1x10, 1x8, 1x6, 1x4, 1x15
Lat Pulldown	1x12, 1x10, 1x8
Barbell Curl	1x12, 1x10, 1x8, 1x15
Reverse Curl	1x10, 1x8, 1x12
Leg Press	4x15-18
Stiff Leg Deadlift	3x12-15
Abdominal Crunch	3x30-50

Friday: Calves, Chest (light), Shoulders (Heavy), Triceps (Light)	Amount
Seated Calf Raise	3x20-30
Standing Front Press	1x10, 1x8, 1x6, 1x4, 1x15
DB Press	3x8-12
DB Incline Press	3x10-12
Flat DB Flye	3x10-12
Triceps Pushdown	3x12-15
Lying Triceps Extension	3x12-15
Lying Leg Raise	3x20-30

Some Helpful Training Tips

• There are only three types of progression.

1. Decrease the rest between sets.
2. Increase the weight.
3. Increase the number of reps with the same weight.

• Progression in any one of these three areas keeps you moving forward and producing results. This workout focuses on weight and rep progression.

• It’s essential to keep a training journal to monitor your progression.

• Rest 2-3 minutes between sets on compound exercises.

• Rest 60-90 seconds on isolation exercises.

• For any listed rep range, you should use a weight that allows you to get the prescribed number of reps in perfect form. If you can’t get the minimum number of reps, reduce the weight. If you can perform more than the maximum reps listed, add weight on that exercise your next workout.

• If there are any listed exercises that you cannot perform because of an injury or physical limitation, substitute a similar exercise for that muscle group that you can perform.

• Try your best not to miss a scheduled training day, but if it’s unavoidable don’t skip it. Simply perform the scheduled day on the next day you’re able to train.

• It does not matter what time of day you train.

• It’s not necessary to eat before you train, but it is necessary to consume sufficient amino acids if training on an empty stomach. Consuming Beverly’s hybrid training formula Up-Lift, Glutamine Select, Density or Muscle Mass before and during training is more effective at that moment for muscular gain and strength than whole food. It also accelerates fat loss. Keep in mind that food takes hours to digest while Up-Lift, Density, Muscle Mass and Glutamine Select do not require digestion and are absorbed immediately.

• Don’t do too much cardio. Your workout and nutrition plan will help you to achieve measurable fat loss while adding muscle.

Muscle Building MATH

“There are no shortcuts to muscle development except the intelligent use of dietary principles and the willpower to make it happen,” says John Balik 1 (retired Publisher of Ironman, and one of the first contest prep coaches). You have the willpower. We will provide an intelligent strategy to do it correctly. Get ready to bump your nutrition plan up to a serious level.

Back in the Beginner Program, you kicked things off by watching what you ate, taking in more frequent high-protein meals, adding some more veggies each day, and including some basic supplements. Since you have advanced to an intermediate stage, you are able to push your body to even harder training, so the impact you place on your muscle groups and (more importantly) on your nervous system and metabolism is even greater. Your nutrition needs to be more scientifically directed. We need to calculate starting amounts, test them out, and provide necessary adjustments after viewing the results your unique body has on this program.

“Building a great physique takes time – years, not months,” says Mr. Olympia Lee Haney. 2 “It takes hard work and dedication, both in the gym and in the kitchen.” Grab a pencil, notepad and calculator so we can get to work!

Your maintenance calories

The first decision is your daily caloric level (how many calories a day to encourage muscle growth and workout recovery without causing an increase in body fat). To determine your daily food intake, we must base that on your bodyweight, somatotype, metabolic rate and your goals.

Our starting point will be 15 calories per pound of bodyweight. For instance, if you weigh 200 pounds (200x15) that equals 3,000 calories a day. The starting point for women is 13.5. This is a very simplified way to come up with your daily food intake, and it is fairly accurate for many lifters. But let’s look at how we can personalize things. In the following example we are going to use a male is an example, but for females just remember that your starting estimate is 13.5, rather than 15.

1) Your Somatotype: What is your body type? Although nearly everyone is a bit of more than one somatotype, here is a brief explanation of the three types described by William Herbert Sheldon, Jr. in the 1940s.

Ectomorph (small bone-structure, thin body)
Mesomorph (naturally muscular build)
Endomorph (thick bone structure, tendency to gain body fat)

If you feel that you are a skinny ectomorph, add one to your starting point (from 15 to 16 calories per pound of bodyweight daily). If you are a muscular mesomorph, keep the starting point for now at 15. If you are an endomorph, with a slow metabolism and excess body fat, subtract one from your starting point (from 15 to 14 calories per pound of bodyweight). If you lean just moderately towards ecto or endo, you can go with just a 0.5 adjustment (to 14.5 or 15.5).

2) Your Metabolic Rate: Ectomorphs tend to often have fast metabolic rates. Endomorphs tend to have slow metabolic rates. Mesomorphs tend to be in the middle...but if you feel that yours is very fast add oneto your starting point. If you feel it is slow, subtract one. If it is moderate, go with the 0.5 increase or decrease.

3) How physically busy is your day? Genetics are not the only factor that comes into play. As you would imagine, someone that sits at a desk for most of their day does not burn the same calories as someone that loads heavy crates on a truck or chops wood for ten hours a day. Using the list below, rate your physical calorie-burning lifestyle and make the subtle adjustments listed, if necessary.

(long work hours, very physical tiring work, until bedtime)
+1 4(pretty busy and tiring at work, fairly relaxing in the evening) +0.5
3 (moderately hard work some of the time, relaxing half of the time) −
2 (some hard work but mostly easy stuff) −0.5
1 (sedentary or just desk work, relaxing at home) −1

Here is an example
Let’s say that you are 150 pounds. You consider yourself definitely a skinny ectomorph. You have a slightly fast metabolism but not enough to feel like you need an adjustment. You do have a hectic warehouse job, which wears you out a bit. Here is your starting point:

15 (average starting point in “Daily Calorie Intake”)
+1 (ectomorph)
− (metabolic rate not too fast)
+0.5 (works fairly hard, about level 4)

16.5 x 150 pounds = 2475 calories a day

You have now determined a starting point for your daily calorie level. The chart below should help you with some math.

DAILY CALORIE INTAKE (BASIC STARTING POINT)
BWT	12	12.5	13	13.5	14	14.5	15	15.5	16	16.5	17	17.5	18
120	1440	1500	1560	1620	1680	1740	1800	1860	1920	1980	2040	2100	2160
130	1560	1625	1690	1755	1820	1885	1950	2015	2080	2145	2210	2275	2340
140	1680	1750	1820	1890	1960	2030	2100	2170	2240	2310	2380	2450	2520
150	2250	2340	2430	2520	2610	2700	2790	2880	2970	3060	3150	3240
190	2280	2375	2470	2565	2660	2755	2850	2945	3040	3135	3230	3325	3420
200	2400	2500	2600	2700	2800	2900	3000	3100	3200	3300	3400	3500	3600
210	2520	2625	2730	2835	2940	3045	3150	3255	3360	3465	3570	3675	3780
220	2640	2750	2860	2970	3080	3190	3300	3410	3520	3630	3740	3850	3960

Adjustments Based on Experience

As your diet progresses, we need to see if an adjustment of your body composition requires us to change your caloric level after two weeks. If you have gained weight and it is mostly body fat, reduce your caloric intake by 1 per pound of bodyweight (if you were at 14.5, drop to 13.5 calories per pound of bodyweight). If you are losing weight, and it seems like it may be muscle, then increase your caloric intake by 1 per pound (such as jumping from 16.5 to 17.5 calories per pound of bodyweight). We want your body to experience a noticeable change so a half-point adjustment is not necessary. A one-point change in calories is still fairly subtle.

How much of that daily calorie level should be protein?

Your daily calorie intake is made up of protein, carbohydrates, and fat intake. It is best to think of these as two major nutrition areas – construction (protein) and energy (carbs and fat). Protein turnover (the balance between protein synthesis and protein degradation) is a primary concern. Hard training will increase the breakdown. Protein, quality food, and intelligent recovery will support muscle growth. We’ll start with protein, we need to determine the amount of protein consumed daily. The main factor is your goal as far as body composition.

Which of the following goals fits you?

Muscle building starting point
1.5 grams per pound of bodyweight
Muscle building and fat burning
1.75 grams per pound of bodyweight
Advanced level training
2 grams per pound of bodyweight

“If you train [hard], you are going to absolutely break down the muscle tissue,” says retired pro Milos Sarcev. 3 “You are going to lose all of those amino acids. If you do not replenish it, you are going to get smaller than previously.” One gram per pound of bodyweight is the minimum for the average person involved in weight training. For those trying to build muscle, 1.5 grams per pound of bodyweight is a good starting point. Those whose primary goal is to burn body fat or that have found that they have added an exceptional amount of strength and muscle during the beginner program, can consider going to 1.75 grams per pound.

While some experts think a slightly lower protein level is acceptable, Sarcev agrees with some other expert coaches that two grams per pound of bodyweight is required at the advanced level. For now, you should progress at one of the two lower amounts, with 1.5 being the best intermediate level for most.

BWT	1.5	1.75	2
120	180	210	240
130	195	227.5	260
140	210	245	280
150	225	262.5	300
160	240	280	320
170	255	297.5	340
180	270	315	360
190	285	332.5	380
200	300	350	400
210	315	367.5	420
220	330	385	440

So, if you are a 170-pounder wanting to continue building your physique as an intermediate, 255 grams of protein daily should be a major goal of your daily nutrition intake.

The energy macros

Once you know your daily calorie intake and your daily protein intake, we need to do the math to see what will be our start-up energy macros (carbohydrates and fats). The balance that we find most efficient is dividing your energy macros into 30-50% carbohydrates in proportion to 50-70% fats.

Let’s say you are a 210-pound lifter that determined that 15.5 calories per pound of bodyweight was going to be your start-up.: 210 (bodyweight) x 15.5 = 3255 calories a day; 210 x 1.5 grams = 315 grams of protein a day; 315 x 4 = 1260 daily calories made up from protein; 3255 (total calories); − 1260 (protein calories); = 1995 >(energy (carb and fat) calories)

Math tells this lifter that they have 1995 calories devoted to energy macros. We need to determine how many of those are devoted to carbs and how much is devoted to fat intake. A good starting point for most lifters would be a 40% carb to 60% fat intake. With this calorie amount, we would get 798 calories from carbohydrates, (divide that by 4), and 200 grams (we will round up) consumed daily. For fat intake, they get 1197 calories from fat (divided by 9, since fat has more calories per gram than protein or carbs), and 133 grams of healthy fats.

CARB TO FAT RATIO Carb calories (grams) Fat calories (grams): 30% carbs / 70% fat 598.5 (150 gr) 1396.5 (155 gr); 40% carbs / 60% fat 798 (199.5 gr) 1197 (133 gr); 50% carbs / 50% fat 997.5 (249 gr) 997.5 (111 gr)

As you can see, we also list some slightly altered starting point adjustments – one providing slightly lower carbs and the other a slightly higher percentage of carbs to fat. What should you consider before choosing? Do you have a high body fat level (over 24% for men, over 34% for women). If so, then a slightly reduced carb (30/70) energy macro level might be a good idea. Are you sensitive to carbs? Again, this would be a good reason to start at the 30/70 balance. On the other hand, are you lean and thin-skinned with a fast metabolism? Do you feel that you are weak and rundown if you go on low carbs? If those are the case, then you should consider the 50/50 balance as a starting point. Most people should start out with the 40/60 ratio.

I threw a lot of information your way, and it gets a bit complicated because you need to do the math since I want it to be as personalized as possible. When you are done jot down your number of grams of protein, carbohydrates and fat. Multiply the grams of protein (x4), carb (x4), and fat (x9)...and add them all together. Does this equal your estimated calorie starting point? Hopefully, you added it all up correctly!

Best protein sources

With that formula, you should now understand the basis of a starting diet program. The next step is planning how the grams of protein, carb and fat will be spread throughout your menu. “Eat more but smaller meals throughout the day,” says Mr. Olympia Dorian Yates.4 “I eat 5-6 small meals spaced every 2.5-3 hours apart.” This strategy obviously worked for him and hundreds of thousands of other gym-goers.

The number one rule will be to consume protein frequently throughout the day in multiple doses. “To grow, you need to maintain a constant surplus of growth nutrients in your system,” says IFBB pro Henderson Thorne.5 “This means tipping the scales towards protein, with support from adequate carbohydrates for energy to avoid the scavenging of protein for that purpose.” Protein will be the most important nutrient to each of the meals, regardless if your primary goal is building muscle in the off-season or maintaining muscle while dieting off body fat.

Common whole food sources for protein at each bodybuilding meal includes red meat (beef, buffalo/bison), chicken, turkey, fish, eggs or protein shakes. Dairy products (milk, cheese, cream, yogurt) are also protein sources but need to be limited for some people, due to intolerance (milk allergies).

Protein shakes serve two primary purposes. They provide higher quality protein sources (if made by a trustworthy company) and allow high-protein intake with less time spent in the kitchen. At the very least, you need to include one protein shake a day, although at least two shakes daily makes more sense. You should go with either Ultimate Muscle Protein (UMP) or Muscle Provider.

Muscle Provider is a whey protein hydrolysate and isolate blend that is very quickly absorbed. This makes it perfect for right after your workout. “Hydrolyzed, what does it mean?” says retired IFBB pro and contest prep expert Milos Sarcev.6 “Hydrolyzed is broken down. Hydrolyzed whey is very rapid. It is high quality and I would use it immediately after a workout and you can use it anytime you need quick amino acids.” UMP is sustained-release 80:20 blend of casein:whey (this means it provides some immediate quality protein and also a slow, extended protein source which is good before bed or anytime during the day).

Swedish and Scandinavian Champion/IFBB pro Mats Kardell says,7 “All serious bodybuilders follow high-protein diets, and most also supplement their diets with amino acid capsules or concentrated protein powders.” This should come as no surprise since a high level of essential amino acids in the bloodstream limits muscle breakdown and boosts muscle growth.

The customer-base of Beverly International has experienced great results by adding desiccated liver and amino acids intake throughout the day. This philosophy goes back decades driven by ahead-of-his-time contest prep trainer Vince Gironda.8 “Keep your body constantly supplied with protein so you are in an anabolic or growing state,” said the Iron Guru. “That means that you should keep your body saturated with protein...and the way you do that is have liver tablets every three hours.”

Mr. America winner Dale Adrian agrees.9 “Desiccated liver, in my opinion, is one of the most valuable supplements a person can take, not only for bodybuilding but for anyone, especially those involved in strenuous sports.” The advancement of amino acid tablets, with the highest being peptide-bonded aminos for maximum absorption, allows for great results from a small serving of 3-5 Ultra 40 desiccated liver tablets with 3-5 Mass Amino Acids.

The ideal protein intake daily would include two to four whole food protein servings, and two to three protein shakes, backed-up by liver and amino tablets (3-5 tablets, 5-6 times a day). This obviously varies by how often you can, need to, (and prefer) to eat daily. The other addition would include free-form amino acids (Density, Muscle Mass or Muscularity) during and after training in order to encourage optimal growth and Glutamine Select sipped during training.

Choosing carb sources

“You need to earn your carbs,” says top training expert Charles Poliquin.10 “Various factors will determine how many grams of carbohydrate you can afford to consume. The most relevant are: your levels of muscle mass, the volume and intensity of your training, your percentage of body fat and your insulin sensitivity.”

We will divide our carbohydrates into three categories: starchy carbs, fibrous carbs and fruit/berries.

Common diet choices of starchy carbs include potatoes, rice (white, brown, basmati, jasmine or wild), yams or sweet potatoes, oatmeal, cream of rice, or grits. Starchy carb choices are best placed near training. Red beans and rice are a good combo since the lentils lower the glycemic index and the combo of the two provides a better amino acid balance. Quinoa is an ancient grain that blends protein with a carb source. Couscous tends to be lower in calories than rice or quinoa, contains protein, and is a good flavor variety. Sweet potatoes and yams have a lower glycemic index (particularly if boiled rather than baked).

Fibrous vegetables are also beneficial due to being major sources of vitamin, minerals, and fiber while having psychological value (you can eat a lot if you wish!). “Raw and steamed vegetables are basically free calories for bodybuilders,” says Ms. Olympia, Kim Chizevsky.11 “The benefits they give your body more than compensate for the calories and carbohydrates you’re adding to your daily nutrition.” Common choices include broccoli, green beans, Brussel sprouts, spinach, kale, asparagus, bell peppers, onions, cabbage, and green salads.

We mentioned the final carb category as being fruit and berries. These need to be chosen wisely. Avoid fruit juice as they remove the fiber, decrease nutrients, and make it an extremely high glycemic index beverage. Fruit that should be limited for this reason includes: apples, oranges, bananas, cherries, grapes, mangoes, pears, melons and pineapples. Blueberries, blackberries, raspberries, and strawberries are low in carb calories, high in delicious flavor, and provide an antioxidant reward. Tomatoes (which we often forget are fruit) and grapefruit also are low in carbs and high in nutrition.

Healthy fat consumption

It seems that eating fat would make us fat. However, the truth is that using fats as an energy source does not necessarily promote the storage of fat. High calories and carb levels often encourage body fat increases. Consuming high calorie intakes of both energy macros (carbs and fat) together will also encourage an increase in body fat. Proper fats are needed for health (hence the phrase essential fatty acids).

Excellent fat sources

Beverly’s EFA Gold will ensure that your essential fat needs are covered. Three softgels per serving (once or twice daily) will ensure a healthier balance of proper fats. EFA Gold includes fish oils (EPA and DHA), flaxseed oil, borage seed oil, and a great supply of vitamin E, omega-3, omega-6, and omega-9 fatty acids.

Other healthy fat sources are avocados, macadamia nut oil, coconut oil, organic red palm oil, healthy nuts (macadamias, almonds, walnuts, pecans, brazil nuts and cashews), grass-fed butter, and extra virgin olive oil.

Prepping and scheduling your meals

We will be putting the same type of planning into our food intake. When we categorize different food combinations here are the most common meal groupings.

Protein Shake

Lean Protein/Starchy Carbs/Fibrous Vegetables: This common meal involves mixing together a protein source, some starchy carbs, and fiber-rich veggie sources while keeping it fairly low in fat. Some examples would be:

grilled chicken, rice and broccoli
sirloin steak, sweet potatoes and asparagus
ground beef, quinoa and steamed kale

Lean Protein/Healthy Fats: Quite simply, this is often a typical nutrient-rich but low-carb meal (often to kick off your morning) to drive your daily growth while continuing your fat-burning. Some examples would be:

steak and eggs
omelette (with turkey bacon, cheese, and mushrooms)

Lean Protein/Salad or Fibrous Vegetables/Healthy Fats: These meals are often later in the day, low in carbs, fairly high in healthy fats, high in (an almost unlimited quantity of) fibrous vegetables. This provides calories, amino acids, fiber, vitamins and minerals, while encouraging the use of body fat and healthy fats as primary fuel sources. Some examples would be:

flank steak over mixed green salad, with mac nut oil and red wine vinegar
grilled chicken, steamed veggies, EFA Gold
ahi tuna grilled over kale and veggies with coconut oil

These are examples. You should personalize your menu based on your goals, preferences, and the number of daily meals you prefer. Some people might like to eat five times daily, others prefer seven or eight meals a day (especially those pursuing weight gain or heavyweight and super-heavyweight men). The basics are: two or three protein shakes a day, half of the meals whole food protein and starchy carbs, a couple meals protein foods and healthy fats (with salad or fibrous veggies). The starchy carb versions are near the training session. On non-training days, they will be placed on the same times they would occur during training days. You have protein throughout the day (boosted by amino acid/desiccated liver if you want to maximize growth).

Against much conventional wisdom, you should consider limiting starchy carbs early in the day. The reason for this is that our body wakes up with a fat-burning process in place using fats as its energy source. Your energy level should be strong and you will be in a state in which you are burning fat. You need to avoid consuming large amounts of starchy carbohydrates (or even more so simple sugars) while consuming protein and healthy fats (steak and eggs or a cheese omelet).

It is best to schedule your starchy carbs around your training, with no significant amounts of carbs in the other meals. For most people two servings is ideal. If you feel the need to have three servings of starchy carbs, you can consider smaller amounts (but still keep them no more than one serving prior to the gym and two servings after training).

The exception would be those with fast metabolisms trying to gain lean weight on their thin body. This ectomorphic crowd may need more starchy carb meals and should choose Mass Maker Ultra as a twice daily protein shake (one scoop of MMU and one scoop of UMP). In fact, this group will require more daily meals (and snacks) in general.

Serious supplements to increase your gains

In addition to the meals and protein shakes, other supplements should be placed in your schedule. A basic multi-vitamin/mineral such as Super Pak or FitTabs should be a part of your breakfast. EFA Gold should be included at least once daily (with breakfast is a good idea) to balance your essential fats. Glutamine Select is a great workout beverage to be sipped between sets, containing not just glutamine, but branched chain amino acids in a powdered form to mix with water.

Charles Poliquin says, “In the recent past, I found that 40 grams of essential aminos with an additional 40 grams of BCAAs worked best to increase my gains in the gyms,”12 Famous nutrition guru and protein expert Dr Eric Serrano recommends consuming BCAAs during your workouts. He suggests a dose of .25 – .35 grams of BCAAs per Kg of bodyweight.

This is why some of the optional supplements, if you want to take Intermediate training a bit further..., would include branched-chain amino acids during training and before bed...either Muscle Mass or Muscularity. Density are high-quality essential amino acid tablets (and are definitely even more useful to those on a lower calorie diet). Muscularity has some added compounds in order to help spare muscle loss from hard training and reduced calorie dieting. If fat loss is a primary goal, Quadracarn is also a great addition providing four different versions of carnitine which helps fat loss, testosterone production and physique enhancement.

Supplements to Increase Your Gains beyond the Intermediate Level

Aminos & Liver Throughout the Day

Mass and Ultra 40 (aminos and liver)

Take 3-5 tablets of each with (or between) meals. The goal is 1 tablet of each for every 10 lbs of bodyweight daily.

Optional: Density (essential amino acids) – 3-5 tablets three times a day.

BCAAs During Workouts

Muscle Mass – Take 3-5 tabs every 10-15 minutes during your workout until you reach your target goal. 1 tablet per 10 lbs of bodyweight will give you the .25g dosage recommended by Dr. Serrano.

And/or

Glutamine Select – Mix 2-3 scoops in your water bottle and sip throughout your workout. Can be stacked with Muscle Mass, 3 scoops of Glutamine Select equates to 10 Muscle Mass tablets.

Fat Loss, Testosterone Production and Physique Enhancement

Quadracarn – Take 3 tabs three times daily on training days and 3 tabs twice daily on non-training days.

Essential Nutrients

Super Pak – pack per day with breakfast; or FitTabs – 2 tablets with breakfast and 2 tablets with dinner.

EFA Gold (essential fatty acids) – 3 softgels with 1 or more meals daily.

So there is a very comprehensive diet, explained in detail, to take you from the Beginning Bodybuilding Phase all the way up to the Advanced Phase in your future. As an Intermediate bodybuilder, you will learn the precise amount of protein, carbs and fat to get in the best shape possible. Keep in mind that you need to check your bodyweight and composition every two weeks. This will tell you if you need to increase or decrease your Daily Calorie Intake. As you pack on more muscle, you will need to keep each powerful muscle fiber well fed. You may also learn that you need to adjust the balance of your carb-to-fat ratio to find out what works perfectly for you. This diet gives you a great starting point.

References: 1) Balik, John. “The Nutrition Counselor,” Muscle Builder/Power, May 1979; 2) Haney, Lee. “Ask Lee,” Flex Magazine, February, 2017; 3) Sarcev, Milos. “Secrets of the Pros” video series; 4) Yates, Dorian. “Get Lean (Supplemental Guide),” Muscle & Fitness, September 1993; 5) Thorne, Henderson. “Eat for Growth,”; Flex, December 1994; 5) Sarcev, Milos. “"Sports Nutrition Seminar” (YouTube 7/28/13); 7) Kardell, Mats. “Flex Notes: Protein Supplements,” Flex, December 1989; 8) Gironda, Vince. “Vince Gironda Nutrition Copyright Robert Torres” (YouTube 3/7/2014); 9) Adrian, Dale. “Dale Adrian Raps on Developing Symmetrical Legs,” (not certain of publisher or date); 10) Poliquin, Charles. “My Take on Carbs” www.StrengthSensei.com; 11) Chizevsky, Kim. “Ask Ms. Olympia,” Flex, January 2001; 12) Poliquin, Charles. “Protein Intake for Strength and Mass Gains – Updated” www.StrengthSensei.com

Four Years Twenty Pounds of Muscle

No Nonsense Magazine 2015 Collection

Training

A Year Wasted

Pre Contest Nutrition & Training

Final Results

PostScript

Classic Physique - Nutrition

No Nonsense Magazine Collectors Edition 2016

“Classic Physique” Nutrition

Phase 1 “Classic Physique” Nutrition Plan

Phase 2 “Classic Physique” Nutrition Plan

Phase 3 “Classic Physique” Contest Peaking Nutrition Plan

BEVERLY’S BEST Gain Muscle & Lose Fat Nutrition & Training Plan

No Nonsense Magazine Collectors Edition 2016

Nutrition

Gain Muscle and Lose Fat Supplement Plan

The Best Muscle Size Workout for Naturals

A Note about Poundage Progression:

Beverly’s Natural Muscle Size Supplement, Workout, and Diet Program

No Nonsense Magazine Vol 21, #2

NATURAL MUSCLE SIZE SUPPLEMENT PROGRAM

Who Is It For?

How Does It Work?

How Should I Train And Eat During This Program?

How Will I Know How Much To Order Of Each Supplement In The Program?

LEVEL 1: (LASTS ROUGHLY 6-8 WEEKS, DEPENDING)

LEVEL 2: (LASTS ROUGHLY 4 WEEKS)

LEVEL 3: (LASTS ROUGHLY 4 WEEKS)

WHAT DO THE PRODUCTS IN NATURAL MUSCLE SIZE DO?

NATURAL MUSCLE SIZE WORKOUT & DIET

NATURAL MUSCLE SIZE WORKOUT

NATURAL MUSCLE SIZE WORKOUT SUMMARY

NATURAL MUSCLE SIZE NUTRITION PROGRAM

A QUICK SUMMARY OF THE NATURAL MUSCLE SIZE SUPPLEMENT PLAN

Bev Solutions – The Best of Beverly

Best Muscle Gain Workout, Nutrition, and Supplement Program

No Nonsense Magazine Vol 21, #4

Best Muscle Gain Workout

Day 1: Chest, Shoulders & Triceps

Day 2: Rest

Day 3: Thighs, Hamstrings & Upper Back

Days 4 & 5: Rest

Day 6: Chest, Shoulders, Biceps & Abs

Day 7: Rest

Day 8: Thighs, Hamstrings & Low Back

Day 9: Rest

Best Muscle Gain Nutrition Plan

Time-Tested Muscle Gain Supplement Plan

Driven Part 2 Maximum Progress as an Intermediate Bodybuilder!

No Nonsense Magazine Vol 21, #4

INCREASED TRAINING VOLUME

TRAINING FREQUENCY

PHASE ONE

Driven Part 1 Become a Successful Beginning Bodybuilder!

No Nonsense Magazine Vol 21, #3

THE TRAINING PROGRAM

PHASE ONE 3 DAYS A WEEK

PHASE TWO 4 DAYS A WEEK

NUTRITION ADJUSTMENTS FOR BEGINNERS

NUTRITIONAL SUPPLEMENTS

Bring Your BEST Body To The Beach With The FAT LOSS ACCELERATOR Program

No Nonsense Magazine Vol 21, #1

Who Is The Fat Loss Accelerator Ideal For?

How Do I Get Started?

THE "FAT LOSS ACCELERATOR" SUPPLEMENT PROGRAM

THE “FAT LOSS ACCELERATOR” SUPPLEMENT PROGRAM AT A GLANCE

THE “FAT LOSS ACCELERATOR” NUTRITIONAL PROGRAM

SAMPLE FAT LOSS ACCELERATOR DIET PLANS

Beverly International’s BLUEPRINTS FOR SUCCESS - Intermediate Gain Muscle and Lose Fat Nutrition and Training Plan for Men

Intermediate Nutrition Plan #1

No Nonsense Magazine Vol 23, #4

Intermediate Training Program #1

Some Helpful Training Tips

Muscle Building MATH

No Nonsense Magazine Vol 21, #4

Your maintenance calories

How much of that daily calorie level should be protein?

The energy macros

Best protein sources

PHASE ONE
3 DAYS A WEEK

PHASE TWO
4 DAYS A WEEK