GOAL: The goal of this program is to attain the maximum amount of muscle and strength gain with minimum fat accumulation.
STRATEGY: This is a 12-week program that alternates gaining and hardening phases in a specific pattern.
The “Gain” cycle includes six meals PLUS a pre and post workout recovery drink. During the “Gain” cycle your weight should increase one-half to two pounds per week.
The “Hardening” cycle consists of five or six meals daily and is designed to solidify the gains you made during the “Gain” cycle.
Weeks 1-4 4-Week Gaining Phase
Week 5 1-Week Hardening Phase
Weeks 6-8 3-Week Gaining Phase
Week 9 1-Week Hardening Phase
Weeks 10-11 2-Week Gaining Phase
Week 12 1-Week Hardening Phase
You have to take a disciplined approach and consistently eat the right combination of nutrients during the Gaining Phase to ensure that you add quality muscle.
Protein will account for approximately forty percent of your nutritional intake.
Best sources of protein for building quality muscle during the gaining phases are: lean beef, whole eggs, cottage cheese, chicken, turkey, lean pork, fish, and egg whites. The best protein supplements are UMP and Muscle Provider.
During the hardening phases you should eat primarily egg whites, chicken breast, turkey breast, and UMP and Muscle Provider.
Mass amino acid tablets and Ultra 40 liver extract are invaluable to make sure that you utilize the protein you eat and they provide additional amino acids you need to build muscle.
Complex carbohydrates will make up thirty-forty percent of your nutritional intake. The leaner you already are, the higher your complex carbs can be.
Best sources of carbohydrate for the gaining phases are oatmeal, rice, baked or boiled potatoes, sweet potatoes, yams, and all variations of beans. You can occasionally include peas, corn and whole grain products in moderation. Fruits that qualify as complex carbs for the gaining phase are apples, pears, and pineapple.
During the hardening phases you should stick to oatmeal, brown rice, sweet potatoes, and beans for your complex carbohydrate sources.
Low Carb Vegetables and Fruit
Low carb vegetables include salads, broccoli, cauliflower, spinach, green beans and just about any other green or yellow vegetable. Low carb fruits are blueberries, cantaloupe, grapefruit, peaches, and strawberries. (You can add a small amount of low carb fruit to any of your protein shakes while on this program.)
Dietary fats should make up twenty-thirty percent of your caloric intake. Best sources are olive oil, coconut oil, flax oil, sunflower oil, safflower oil, almond butter, almonds, walnuts, and heavy cream. During the hardening phases you should reduce saturated fats and take an essential fatty acid supplement like Beverly’s EFA Gold or a fish oil supplement.
You can eat all of the following as much as you like during the gaining and hardening phases: Sugar free gum, Crystal Light, diet soda, coffee, tea, sugar-free Jell-O, Splenda, Equal, seasonings, mustard, vinegar, hot sauce, salt and pepper.
Remember that this program is designed to add maximum muscular size while minimizing fat accumulation so it’s not a time to eat whatever you want, whenever you want it, but planned free meals at specific intervals can be beneficial – mentally, metabolically, and physically. Plan to have one free meal on the last day of the final week of each of your “Gaining Cycles”, i.e. week 4, week 8, and week 11.
A free meal lasts sixty minutes and consists of whatever you’d like to eat in that amount of time.
Make sure that you drink plenty of water. Everyone should drink at least 64 ounces each day. This is important to improve your health, help you to gain muscular weight (muscles are nearly seventy percent water by volume), and help flush out harmful toxins (and fat).
Other acceptable beverages are unsweetened tea and coffee, as well as diet drinks like Crystal Light and diet sodas.
If you gain fat fairly easily limit the amount of milk you drink. If you are a hard gainer, and eat just about anything without adding fat then you might try mixing your UMP protein shakes with milk.
Regular fruit juice is another area you must be careful about. Both milk and juice have large amounts of naturally occurring sugar; and although they may be good foods, they may also result in fat accumulation.
Remember you can adjust portions or add or decrease a meal as needed to average a one-half to two pound weight increase each week.
Lifestyle Hints to Maximize Your Off-Season Bodybuilding / Strength Program
- Remain calm throughout the day. If you spend too much nervous energy stressing and worrying you will compromise your muscular gains.
- Try to live a regulated life. Train, eat, and go to bed at the same times each day whenever possible.
- Strive to progressively increase your workout weights over the course of each gaining cycle. During the hardening cycle you should focus on form and muscular contraction on each exercise rather than the weight you use.
- Have a positive and productive attitude. Read a positive quote of the day, self-help or spiritual literature at a specific time each day. (Sound mind in a sound body principle.)
- Never miss meals or workouts unless it is an emergency. Regularity is the key to setting your body into a fixed pattern of muscular growth.
MAXIMUM MUSCULAR WEIGHT GAIN PROGRAM - MALE
Gaining Phase (Weeks 1, 2, 3, 4, 6, 7, 8, 10, 11)
ESSENTIAL SUPPLEMENTS for the Gaining Phase
Super Pak – with meal #1
Creatine Select - Load with 4 scoops per day for 5 days, then 1-2 scoops daily
Mass Aminos – 4 with each meal
Ultra 40 – 4 with each meal
1-2 Multiple Enzyme Complex with meals #1, 3, and 5.
ADVANCED (Add one or more of the following):
Quadracarn – 3 tablets, 3 times daily
Muscle Synergy - 8 tablets twice daily or 1 scoop Muscle Synergy powder twice daily
Glutamine Select – 2 scoops before, during, or after training
ZMA 2000 – 3 at bedtime on empty stomach
3 whole eggs
5oz lean beef or 1 cup cottage cheese
¾ cup oatmeal
Option B: 4 egg omelet with 2oz cheese, 2 slices whole-grain toast with almond butter, 1 apple.
Protein Drink: 2 scoops UMP, 2 tbsp healthy fat source (olive oil, flax oil, almond butter) or heavy cream. – Optional: 1 serving low carb fruit.
Option B: 1 can tuna (water packed), 1 cup cottage cheese and ½ cup pineapple (unsweetened).
8oz chicken breast (or other lean protein source),
1 cup cooked brown rice (or other complex carbohydrate source).
Optional: 1 or 2 servings of low carb fruit or vegetables.
Option B: 6oz roast beef, 1 or 2oz Swiss cheese, 2 slices rye bread, 1 apple, salad.
1 can tuna or 6oz turkey breast
½ cup cottage cheese
½ cup pineapple (unsweetened) or 1/2 cantaloupe
Option B: Protein Drink with two scoops UMP or Muscle Provider, one tbsp healthy fat source (olive oil, flax oil, almond butter) or heavy cream.
10oz steak, pork loin, chicken, turkey or fish
8-10oz baked potato or sweet potato
1-2 cups low carb vegetables or salad.
Meal #6: Protein pudding – mix 2 scoops UMP in a bowl with just enough water to make a pudding texture. Add one tablespoon of almond butter, walnuts, or heavy cream.
Option B: 6 egg whites, 3oz chicken breast, one serving low carbohydrate vegetable or fruit
Training Days Only
30 Minutes before training: 2 scoops Mass Maker Ultra mixed in 8oz water
Immediately after training: 2 scoops Mass Maker Ultra mixed in 8oz water (Eat your next meal about 60 minutes after your Mass Maker shake. You may also add 1 scoop Muscle Provider to your post training shake.
HARDENING PHASE NUTRITIONAL PROGRAM
(weeks 5, 9, and 12)
ESSENTIAL SUPPLEMENTS for the Hardening Phase
Super Pak – with meal #1
Lean Out - 2 capsules with each meal or shake
Density - 3 tablets per meal
Ultra 40 – 4 with each meal
Muscle Mass BCAAS - take five Muscle Mass tablets at the start of your workout, five at about the half-way point in your workout, and five more at the end of your workout.
Mass Aminos – 4 tablets with each meal (Mass is still valuable during the Hardening Phase, but not essential).
Glutamine Select 2 scoops in 16oz water, sip before or throughout training sessions
Up-Lift - Beverly’s hybrid training formula would be very beneficial to keep up your “training drive” while consuming fewer calories during the “hardening phase”. Take 2 scoops before training and 1 scoop half way through your training session.
Do not take the Mass Maker Ultra pre and post workout shakes during the Hardening Phase.
Hardening Phases Meal #1:
1 whole egg, 5 additional egg whites
5oz chicken breast or turkey breast
½ cup oatmeal; 3 EFA Gold capsules
Protein Drink - 2 scoops UMP, 1 tbsp healthy fat source (olive oil, flax oil, almond butter) or heavy cream
Option B: one can tuna (water packed), one carrot, one tomato.
8oz chicken breast (or other lean protein source)
½ cup cooked brown rice (or other complex carbohydrate source).
Optional: add one or two servings of low carb vegetables.
6oz tuna (water packed) or 6oz turkey breast
1 or 2 servings of low carb vegetables or ½ cantaloupe
Option B: Protein Drink with 2 scoops Muscle Provider or UMP mixed in 16 ounces water.
10oz chicken breast, turkey or fish
1-2 cups low carb vegetables or salad; 3 EFA Gold capsules.
Meal #6: Protein pudding – mix 2 scoops UMP in a bowl with just enough water to make a pudding texture.
Option B: 6 egg whites, 3oz chicken breast, one serving low carbohydrate vegetable