Unlocking Your Fat loss Potential: The Ultimate Nutrition Guide for Figure Competitors
No Nonsense Magazine Volume 26 #2
By: Sandy & Roger Riedinger and the Beverly Advisor Team
In the latest issue of No Nonsense magazine, Volume 26, #1, Ilona Katrus shared the “defining moment” of her journey into the world of fitness. Her encounter with a representative from Beverly International opened the door for her to participate in Beverly’s Figure Pre-Contest Workshop. Here’s what Ilona had to say about the experience.
“I worked with a fantastic team at Beverly, followed their nutrition and workout programming, and dropped 6% body fat in two months!
I was amazed at how my body composition changed on their program. My weight stayed about the same, but I lost inches and body fat (and dropped a clothes size). I was so blown away by how that worked!
I still have the binder with all the materials provided in the workshop, and I refer to them often. It’s my “Beverly Bible,” and I will never part with it! Whenever I hit a plateau or want to lean out quickly, I break out my Beverly Bible and follow the nutrition program for about a week or two, which always works for me.”
Since then, many readers have expressed interest in getting their hands on a copy of the Beverly International Figure Workshop Manual, hoping to find the same helpful insights that assisted Ilona in reaching her goals.
Although this valuable resource is currently unavailable in print, we’re thrilled to share an excerpt from the Nutrition section of the manual. This will give you a glimpse into the fundamental nutrition principles that can help you start your fitness journey. Let’s explore the initial nutrition section that contributed to Ilona’s success and discover the tools that can work for you as well!
Beverly International’s Figure Pre-contest Workshop Manual – Fat loss nutrition (Phase one)
Are you ready to transform your body and step onto the stage as a successful Figure competitor? The key to your success lies in mastering your nutrition. In fact, for about 90% of competitors, following a proper diet and supplement plan is where the real battle is won or lost. If you're determined to shed fat while sculpting lean muscle, this guide is your roadmap to victory!
The Foundation of Fat Loss: The Right Nutrients
To achieve a stunning physique, you'll need to take a disciplined and consistent approach to your diet. Imagine fueling your body with the perfect combination of nutrients that not only helps you lose fat but also builds lean, shapely muscle.
Protein Powerhouse
Want to know the secret to building that coveted muscle definition? It’s protein! Your best allies here are egg whites, turkey breast, chicken breast, fish, lean beef (90% or leaner), and salmon. When it comes to supplements, Ultimate Muscle Protein and Muscle Provider are top choices that can supercharge your gains.
Complex Carbohydrates
Let's clear the air... carbs aren't the enemy! When chosen wisely, complex carbohydrates can help you maintain energy while shedding fat. Think oatmeal, brown rice, sweet potatoes, and hearty black or red beans. They’ll keep your workouts fueled and your body burning fat effectively.
Essential SuppleMents to Fast-track Your Goals
Lean Out
This is your secret weapon! Lean Out will help your body burn stored fats while preserving your hard-earned muscle. This powerhouse supplement packs L-Carnitine, which is instrumental in transporting fatty acids to be burned for energy, and Chromium Picolinate, which can help regulate blood sugar and reduce cravings. Imagine the results when you complement your solid nutritional plan with Lean Out!
Glutamine Select Plus BCAAs
Ready to amp up your recovery? This is a perfect pre-, intra-, and post-workout option to help you retain muscle and recover faster. Prefer capsules? Muscularity should be in your arsenal, too. Combine them for maximum muscle-building benefits!
FitTabs
Think of this as your all-in-one nutrition support! Packed with vitamins, minerals, and enzymes, FitTabs keep your body in top shape for protein synthesis and muscle building.
EFA Gold
This will provide you with essential fatty acids to boost your metabolism and energy levels, creating a synergistic effect that aids in both muscle growth and fat metabolism.
Get Ready to Shine: Optional Supplements for Your Figure Competition Journey!
If you're serious about standing out on the figure competition stage, consider adding some powerhouse supplements to your routine. The champions of this arena often rely on select Beverly supplements, and a few fan favorites that consistently help them perform at their best include 7-Keto MuscLean, Density, Energy Reserve, and GH Factor. If you're curious about how to integrate these or any other Beverly International supplements into your regimen, don’t hesitate to reach out at 1-800-781-3475! We're here to help you refine your fat-burning and muscle-building strategy.
Figure "Fat loss" Nutrition Plan
Who is it for? This plan is perfect fo about 75% of figure athletes just starting out. In fact, many successful competitors have used it all the way through their contest prep. Feel free to adjust portion sizes or add or remove meals as needed to continue making progress. Don’t worry about the order of your meals; if you prefer to eat Meal 1 as your last meal of the day, that’s perfectly fine. Make sure to consume something or have a protein shake roughly every three hours.
MEAL #1: (Choose one option)
Option A: 1 whole egg + 3 egg whites, 3 oz very lean meat,
1/2 cup oatmeal (measured before cooking)
Option B: Protein pancakes/waffles - 2 scoops UMP, 4 egg whites, 8 oz water (top with sugar-free syrup and spray butter)
MEAL #2: (Choose one option)
Option A: Protein drink with two scoops of UMP and one tablespoon of a healthy fat source (e.g., olive oil, almond butter, or heavy cream).
Option B: 1 can of tuna with one small apple or orange.
MEAL #3: 5 oz lean meat (chicken or another lean protein source), 1/2 cup cooked brown rice or 4 oz sweet potato, 1 cup vegetables (e.g., broccoli) or 2 cups green salad with 2 tbsp vinegar and oil dressing.
MEAL #4: Two scoops of UMP or Muscle Provider mixed with 16 oz of water.
MEAL #5: 6 oz of salmon or very lean meat (chicken breast, fish, turkey breast, lean beef - sirloin or filet), 1 cup low-carb vegetables, salad with 2 tbsp vinegar and oil dressing.
MEAL #6: This meal is optional if you reduce Meal #4 to one scoop of protein; you can make up the rest with Meal #6. (Choose whichever works better for you.)
Option A: Protein shake or pudding made with 1 scoop of UMP and enough water to achieve your desired consistency.
Option B: 6 egg whites with 1 cup of vegetables.
Essential Supplement Program:
- Take 2 FitTabs at Meals 1 and 5
- Take 3 EFA Gold softgels with Meals 1 and 5
- Take 1 Lean Out with each meal listed above. Lean Out is particularly important if your primary goal is to lose fat, as it helps your body burn stored fat rather than sacrificing lean muscle
Recommended Optional Supplements for Phase 1 (in priority order):
Glutamine Select plus BCAAs: Take 1-2 scoops during training to help preserve muscle during precontest dieting or 2 Muscularity with each meal
Density: Take 2 tablets with each meal to build and retain lean muscle
ZMA 2000: Take 2 capsules before bed to aid recovery and sleep
Unlock Your Best Self:
Lifestyle tips to maximize your “Fit Figure” nutritional program
Embrace Routine: Consistency is key! Aim to train, eat, and hit the sack at the same times each day. This rhythm will help optimize your body’s performance and recovery.
Nourish, Don’t Skip: Missing meals? That’s a no-go! Fuel your body with five to six nutritious meals daily—strive for at least 90% consistency here. Your success in this journey relies on it!
Challenge Yourself: Each workout is an opportunity to elevate your game! Push for those extra weights, increased reps, or even shorter rest periods while keeping your form intact. Growth comes from progress!
Stay Positive: Your mindset matters! Dedicate a few moments daily to read inspirational quotes or uplifting self-help literature. Remember, a sound mind fosters a sound body!
Embrace these tips and supplements to enhance your Fit Figure lifestyle, and Watch yourself thrive as you prepare For the spotlight!
If you have any questions about our other supplements, feel free to call us at 1-800-781-3475. We’re here to help you achieve the best results possible.
