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
GOAL: Increase and harden lean muscle, minimize fat, increase energy levels, and improve overall health. Your goal is controlled fat loss while increasing lean muscle.
SUPPLEMENTS: The following supplement schedule is the best there is for the intermediate bodybuilding who wants to add 6-8lbs of muscle over the next 16 weeks.
Super Pak w/ breakfast.
Mass Amino Acids Take 3 tablets with each meal and shake
Ultra 40 Liver Tablets Take 3 tablets with each meal and shake
Creatine Select Take 4 scoops per day for 5 days to load, then 1 scoop daily
Glutamine Select Mix 2 scoops in 16 oz water. Sip before or throughout training sessions.
Your nutrition goal will be to have 3 food meals and 1 or 2 protein shakes each day.
1 medium serving protein
1 or 2 servings complex or fibrous carbohydrate
Sample Meal: Omelet (6 egg whites + 2 whole eggs, 1oz cheese, vegetables), 1 cup oatmeal (you may add cinnamon, fruit and/or nuts – but no sugar)
2 scoops UMP protein mixed in 12-16oz water - you may add up to 2 tbsp almond butter or whipping cream per shake (for weight gain mix in 16oz milk plus 2 tbsp whipping cream)
1 large serving protein
2-3 servings vegetables
1 serving complex carbohydrate
Sample Meal: Large turkey burger or chicken breast, 2 cups broccoli or 1 can green beans, 1 medium sweet potato or 2/3 cup rice
Mid Afternoon Snack
Protein Drink: Same as mid-morning snack (or you may use Muscle Provider in place of UMP)
1 large serving protein
2-3 servings vegetables
1 serving fat (dressing)
Sample Meal: 1 or 2 large chicken breasts or lean beef patties, 1-2 cups green beans, 2 cups salad vegetables; 2 tbsp vinegar & oil dressing
Weekly Cheat Meal
Choose one meal each week to eat whatever you want
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.
In this program you’ll also use one of the oldest and most basic progression schemes:
|Pyramid Training: |
Add weight lower the reps each set
|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|
Calves, Legs (Heavy), Back (light), Biceps (Light)
|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|
Calves, Chest (heavy), Shoulders (light), Triceps (Heavy)
|Seated Calf Raises||3x20-30|
|Bench Press||1x12, 1x10, 1x8, 1x6, 1x15|
|Incline Barbell Press||1x10, 1x8, 1x6, 1x4, 1x15|
|Rear Lateral Raise||3x10–12|
|Close Grip Bench Press||1x12, 1x10, 1x8, and 1x20|
|Triceps Pressdown or Dip Machine||1x15, 1x12, 1x10|
Calves, Legs (Light), Back (Heavy), Biceps (Heavy)
|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|
|Stiff Leg Deadlift||3x12-15|
Calves, Chest (light), Shoulders (Heavy), Triceps (Light)
|Seated Calf Raise||3x20-30|
|Standing Front Press||1x10, 1x8, 1x6, 1x4, 1x15|
|DB Incline Press||3x10-12|
|Flat DB Flye||3x10-12|
|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.