How to Use the Beverly International Diet Library

Select your principal goal for your 12-week nutrition program from one of the 4 Goal areas listed below:

  1. Body Recomposition (BR Muscle) - Primary focus on muscle gain with some fat loss
  2. Body Recomposition (BR Fat Loss) - Fat loss first priority with some muscle gain
  3. Maximum Fat Loss (Fat Burning/contest prep)
  4. Maximum Muscle Gain (gain weight, muscle and strength)

STEP 1

Use the quick start chart below to choose your initial starting diet program from the Beverly International Diet Library.

 

Quick Guide to determining your condition: Male Female
Above Average 14% <20%
Average 15-19% 21-28%
Improvement needed 20% >28%

 

STEP 2

Click "Males" or "Females" to reveal charts then click on the plan that most closely matches your condition and goal.

Click "Males" or "Females" to reveal charts.

MALES CONDITION GOAL GOAL GOAL GOAL
Weight (Approximate) BR Muscle BR Fat Loss Max Fat Loss Max Muscle Gain
<165 Poor BR-2450 BR-2050 FB-2000 X
Avg BR-2650 BR-2250 FB-2400 MMG-165
Above Avg BR-2850 BR-2450 FB-2600 MMG-165
165-185 Poor BR-2650 BR-2250 FB-2200 X
Avg BR-2850 BR-2450 FB-2400 MMG-185
Above Avg BR-3050 BR-2650 FB-2600 MMG-185
185-205 Poor BR-2650 BR-2450 FB-2400 X
Avg BR-3050 BR-2650 FB-2600 MMG-185
Above Avg BR-3250 BR-3050 FB-2800 MMG-205
205-225 Poor BR-2650 BR-2650 FB-2400 X
Avg BR-3050 BR-3050 FB-2800 MMG-205
Above Avg BR-3450 BR-3250 FB-2800 MMG-225
225 + Poor BR-2650 BR-2650 FB-2600 X
Avg BR-3450 BR-3050 FB-2800 MMG-205
Above Avg BR-3850 BR-3450 FB-3000 MMG-225

 

 

FEMALES CONDITION GOAL GOAL GOAL GOAL
Weight (Approximate) BR Muscle BR Fat Loss Max Fat Loss Max Muscle Gain
<115 Poor BR-1400 BR-1200 FB-1200 X
Avg BR-1500 BR-1200 FB-1200 X
Above Avg BR-1650 BR-1500 FB-1200 MMG-F
115-135 Poor BR-1500 BR-1400 FB-1350 X
Avg BR-1650 BR-1500 FB-1350 X
Above Avg BR-1800 BR-1650 FB-1500 MMG-F
135-155 Poor BR-1650 BR-1500 FB-1500 X
Avg BR-1650 BR-1650 FB-1500 X
Above Avg BR-1950 BR-1800 FB-1650 MMG-F
155-175 Poor BR-1650 BR-1650 FB-1500 X
Avg BR-1800 BR-1650 FB-1500 X
Above Avg BR-1950 BR-1800 FB-1650 MMG-F
175+ Poor BR-1650 BR-1800 FB-1650 X
Avg BR-1950 BR-1800 FB-1650 X
Above Avg BR-1950 BR-1950 FB-1800 MMG-F