Beverly’s Natural Muscle Size Supplement, Workout, and Diet Program
No Nonsense Magazine Vol 21, #2
By: The Beverly Advisor Team
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.
LEVEL 1: (LASTS ROUGHLY 6-8 WEEKS, DEPENDING)
ULTIMATE MUSCLE PROTEIN (UMP)
Take 1-2 scoops post-workout and 1-2 scoops before bed. On rest (no workout) days, take 1-2 scoops in the morning or afternoon and 1-2 scoops before bed.
Note: If you are a hard gainer or a very active individual who requires additional calories, you can replace UMP with Mass Maker Ultra (MMU), or use both products. If using both products, take MMU post-workout and UMP before bed.
ULTRA 40 & MASS AMINO ACIDS
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.
LEVEL 2: (LASTS ROUGHLY 4 WEEKS)
Instructions: Take the supplements listed below in the doses indicated. Once you have used up your entire bottle of Creatine Select, proceed to Level 3.
ULTIMATE MUSCLE PROTEIN (UMP)
Same as Level 1.
ULTRA 40 & MASS AMINO ACIDS
Same as Level 1 (ultimate dose).
Note: Many Beverly clients have exceeded the ultimate dose of Ultra 40 and Mass Amino Acids with great success. For instance, bodybuilder Joe Corbett, who is featured elsewhere in this magazine, recently won his class at the Team Universe in Classic Physique. He takes 8 tablets of Ultra 40 and 8 tablets of Mass Amino Acids at each of his 6 daily meals.
CREATINE SELECT
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.
LEVEL 3: (LASTS ROUGHLY 4 WEEKS)
Instructions: Take the supplements listed below in the doses indicated. Stay with Level 3 for 4 weeks. Then take one week off from training and supplements and begin a different routine or return to Level 1 and repeat.
ULTIMATE MUSCLE PROTEIN (UMP)
Same as Level 1.
ULTRA 40 & MASS AMINO ACIDS
Same as Level 1 (ultimate dose).
MUSCLE SYNERGY
(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.
QUADRACARN
Take 3 tablets, 3 times daily on workout days. On rest days, take 3 tablets, 2 times daily. Don’t miss a dose. Carnitine takes time to accumulate in your body and deliver results. Consistency is important.
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.
CALL 1-800-781-3475...
Or email...
BEVNUT@BEVERLYINTERNATIONAL.NET
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.
NATURAL MUSCLE SIZE WORKOUT
Here are the basic workout rules:
1. Read the instructions listed for each exercise. They will tell you exactly how to structure your sets, reps, and progression to get maximum results.
2. Follow this schedule for 12-16 weeks as you progress through the levels of your Natural Muscle Size Supplement program. Whether you’re an intermediate or have been training for decades, be prepared to make some of the best gains of your life in strength and muscle size.
MONDAY: CHEST, BICEPS, TRICEPS
BENCH PRESS: 4 work sets; 5-6 reps, but no more than 6 reps per set. Warm up, then do 4 sets of benches with the same weight. You should be able to get 6 reps your first set or two, but may fall to 5 reps on your final 2 sets, with or without a slight spot. As soon as you can get 6 reps on all 4 sets without a spot in a workout, add ten pounds your next workout and start over!
INCLINE PRESS: 3 work sets; 8, down to 4 reps. Use a barbell or dumbbells. Do one warm-up set of 12 reps, then put on a weight that you think you can get for 8 reps. If you make 8 – stop! For the second set, add 10-20 pounds and go for 6 reps. Add 10-20 more pounds for your final work set and try to get 4 reps. If you successfully get 8 – 6 – 4 on your consecutive three sets, 2 workouts in a row, then add 10-pounds to each set your next (3rd) workout.
BARBELL CURLS / CLOSE-GRIP BENCH PRESS: (Alternate Sets – 1 biceps set rest, then 1 triceps set, rest and repeat.) 4 sets, 5-6 reps (Use the same set and rep scheme as bench press.)
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.)
WEDNESDAY: LEGS
SQUATS: 5 work sets; 4-6 reps. Use a foot position that’s shoulder width apart. As you descend imagine there is a marble on the center of your quad. Keep going down until the marble would start rolling toward your hips. This will guarantee that you’ve broken parallel and will reap the maximum benefits from your squats. Begin with a couple of warm-up sets. Then do one more warm-up set of 6 reps with a weight that is 25-50 lbs below your 6-rep max. Now select a weight that will allow you to squat in perfect form for five sets of 4-6 reps. When you can get 6 reps on every set – add weight! It’s ok to take up to 5 minutes rest between each set!
STRAIGHT LEG DEADLIFTS: 4 sets; 6-8 reps.
LEG CURLS: 3 sets; pyramid from 12 reps down to 8 reps on the final set.
STANDING CALF RAISES alternate with SEATED CALF RAISES: 3 sets; pyramid 20 reps down to 10 reps. For both exercises go all the way up, hold for a two-count, then lower slowly as far as your range of motion will comfortably allow.
SATURDAY: BACK AND SHOULDERS
DEADLIFTS: 5 work sets; 3-5 reps. Keep the bar close to your body as you pull. Warm-up with a couple of light sets and stretch between warmups. Then add weight each set staying in the 3-5 rep range. For example: Week One you might do 135x5, 185x5, 225x5, 255x5, 275x3. As soon as you get 5 reps on the final set, add 10 lbs to each set listed your next deadlift workout.
BENT BARBELL ROWS or CABLE ROWS: 4 work sets; 5-6 reps. (Same sets and reps as Monday’s bench press workout).
REVERSE GRIP PULLDOWNS: 3 work sets; 8-4 reps (same as Monday’s incline press.) Use an underhand (palms facing) grip. Try to make your elbows follow an arced path as you pull them down and back. This is a lat builder – think lats and let your biceps just go along for the ride.
SHOULDER SHRUGS: 3 sets; pyramid from 8 reps down to 4 reps. Shrug straight upwards. Try to touch your shoulders to your ears. Squeeze at the top. Don’t roll your shoulders either.
SHOULDER PRESS: 4 sets; 5-6 reps (same set and rep scheme as bench press). You can use a barbell, dumbbell, or Smith Machine for this exercise.
LATERAL RAISES: 3 sets; 12-10-8 reps (use the same weight for all sets).
NATURAL MUSCLE SIZE WORKOUT SUMMARY
| 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 |
NATURAL MUSCLE SIZE NUTRITION PROGRAM
Adding muscle size and strength requires more than just training. Another key component of your Natural Muscle Size program is a balanced nutrition program with the emphasis on protein. A proper nutritional regimen aimed at increasing muscle size should consist of the three major macronutrients that the human body needs in order to function properly in the following proportions: 35%-50% protein, 20%-40% carbohydrate, 20%-35% fat; the lower your carbohydrate intake, the higher your fat intake should be.
How to Utilize the Natural Muscle Size Nutrition Programs
We’ve listed two nutrition plans to go with your Natural Muscle Size Supplement program. Depending on your goal, choose either of the diets listed, or you could alternate them in 4 to 6 week intervals. Here are 4 options 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.
MAXIMUM SIZE AND STRENGTH NUTRITION PLAN
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.
GAIN MUSCLE SIZE WHILE LOSING FAT NUTRITION PLAN
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.
