Classic Physique - Nutrition
No Nonsense Magazine Collectors Edition 2016
By: The Beverly Advisor Team
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.
Phase 1 “Classic Physique” Nutrition Plan
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
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
• 1 Super Pak with meal #1
• 4 Ultra 40 tablets and 4 Mass Aminos with each meal
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.
Weeks 1-2: Use Creatine Select as directed above.
Weeks 3-4: Take Muscle Synergy and Creatine Select together for the next two weeks.
Weeks 5-6: Creatine Select, no Muscle Synergy.
Weeks 7-8: Creatine Select and Muscle Synergy.
If you have any questions at all about our supplements be sure to call our Beverly Advisor Team at 1-800-781-3475.
Phase 2 “Classic Physique” Nutrition Plan
This is the first “precontest diet” that you’ll follow. In general you will switch from Phase 1 to Phase 2 at 8-10 weeks out. If you think that you are not leaning out fast enough go to Phase 2 at 10 weeks out; if you’re on track wait until the 8-week mark.
Note: As before, if you weigh 165 or less, reduce the meat portions by 1 or 2 ounces in each of the listed meals. (All meats are weighed prior to cooking.)
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
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: 1 Super Pak, 3 EFA Gold
Each meal: 4 Ultra 40; 3 Density (and/or Mass Aminos); 3 Muscularity; and 2 Lean Out.
Training: 2-4 scoops Glutamine Select plus BCAAs and 10-20 Muscle Mass (5 Muscle Mass per scoop of Glutamine Select).
Take 3 Quadracarn 3 times daily: 1st thing in the morning, before training, and before bed.
Optional: Up-Lift – 2 scoops before training; Creatine Select w/ beta alanine – 2 scoops daily or Muscle Synergy – 2-3 scoops (or 16-24 tablets) daily
Phase 3 “Classic Physique” Contest Peaking Nutrition Plan
Phase 3 is a no-frills, no nonsense, basic precontest diet program that works for nearly everyone. However, you should stay with your Phase 2 Plan as long as you are getting results in terms of improved conditioning. Don’t change just for the sake of change.
Kick in the Phase 3 plan at 4 to 6 weeks out and only if your progress has stalled.
Meal 1: 5oz lean beef or turkey, 6 egg whites + 1 whole egg, 1/2 grapefruit
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
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
Meal 1: 1 Super Pak and 3 EFA Gold
Each meal: 4 Ultra 40; 3 Density; 3 Muscularity; 2 Lean Out.
Training: 2-4 scoops Glutamine Select plus BCAAs and 10-20 Muscle Mass (5 Muscle Mass per scoop of Glutamine Select). Optional take 5 Density just before training.
Take 3 Quadracarn 3 times daily: 1st thing in the morning, before training, and before bed.
Take 3 7-Keto MuscLean capsules twice daily, in the morning and afternoon.