No Nonsense Magazine

July Montly Diet

Figure athlete keep fat levels low

Beverly Staff
Monthly Diet

This diet is designed for the female fitness, figure athlete who wants to focus on losing fat or keeping fat levels low. It is not a "peaking" diet, but one designed for an 8 12 week pre "peaking" phase. If your goal is to compete, this diet should get you to the 4 week out point in great condition.

The supplement program is varied. Four days a week you utilize the "Fat Transport" mechanisms of Lean Out, Energy Reserve and GH Factor. There is a special training recovery component that is used on training days only. And, finally if your goal is to add muscle during this phase there is an optional. Lean Mass Support module.

This diet is also excellent for the female who is not interested in competing but in lowering her body fat percentage while enhancing muscle tone.

Monday and Thursday:

Low Carbs Moderate Calories

Michelle Woo the on beach one arm bicep pose

Michelle Woo enjoying the benefits of a low carb program

See our Food List for options.

Carb Meal at end of day

Monday and Thursday diet
Meal #1
4 oz. turkey breast
3 egg whites, 1 yolk
½ Grapefruit or ½ cup omelet
vegetables
Meal #2
Protein Drink: 2 scoops
Muscle Provider, 1 tablespoon heavy whipping cream, 4 frozen strawberries or peach slices, 12 oz. water
Meal #3
6 ounces chicken (weighed
prior to cooking) or can of tuna
2 cups salad (lettuce,
tomato, carrot, cucumber, green peppers, etc.)
1 tablespoon Cider Vinegar and 1 tablespoon
Sunflower Oil (or other vegetable oil) for a dressing
(OR USE 2 tablespoons Paul Newman’s Oil and Vinegar
Meal #4
Protein Drink: 2 scoops
Muscle Provider, 1 Ttablespoon heavy whipping cream, 3 frozen strawberries or peach
slices, 12 oz. water
Meal #5no supplements with this meal!
1‐cup oatmeal (before cooking),
or 6 level tablespoons Cream of Rice (before adding water)
or 1 cup cooked brown rice or grits AND:
6 oz. sweet potato (after cooking)
4 oz. banana
1 cup vegetables
1 tablespoon butter
Tuesday and Friday: (Low carbs / Low Calories)
Meal #1
4 oz. turkey breast
3 egg whites
½ grapefruit
(grapefruit is best but you may substitute ½ cup
omelet type vegetables or 4 strawberries)
Meal #2
5 ounces chicken (weighed prior to cooking)
2 cups salad (lettuce,
tomato, carrot, cucumber, green peppers, etc.)
2 TBL Cider Vinegar and 1
tsp Sunflower Oil (or other vegetable oil) for a dressing
Meal #3
Protein Drink: 2 scoops
Muscle Provider, 3 strawberries, 12 oz. water
or 3.25 oz. can tuna, 2 egg
whites, 1 small carrot
Meal #4
5 oz. lean meat (chicken
breast, turkey breast) or 6 oz. Cod Fish
1 cup vegetables (green) leafy is best here spinach, asparagus)

Wednesday Saturday Sunday

Moderate carbs / Moderate Calories

Wednesday Saturday Sunday
Meal #1
3 egg whites
3 oz. chicken or turkey
breast or ½ cup lowfat cottage cheese
½ cup oatmeal before cooking
Meal #2
Protein Drink: 2 Scoops
Ultra Size and 12‐oz. water
5 oz. chicken or turkey
breast, 5 strawberries
Meal #3
5 oz. chicken (before cooking)
4 oz. sweet potato or ½
cup cooked brown rice
1 cup vegetables (broccoli, etc.)
or salad with 2 tablespoons Low Cal Dressing
Meal #4
(Same as meal #2)
Meal #5
5 oz. 93% lean beef, chicken, turkey, fish and once
or twice weekly sirloin steak
1‐2 cups vegetables
1 tablespoon Flax Oil

Suggested Supplement Program

Fat Mobilization / Utilization:
Use Fat Mobilization Supplements on Monday Tuesday Thursday
Friday only Lean Out 2 capsules 20 minutes prior to each meal
Super Pak 1 with meal #1
Energy Reserve 1 tablet 20 minutes prior to each meal
GH Factor 2 capsules 20 minutes prior to each meal

Lean Mass Support:(Only if increased lean muscle tissue is a goal)
Ultra 40 3 with each meal
Mass Aminos 3 with each meal

Training Recovery: On training days only
6 Muscularity before training and 6 Muscularity after training
Antioxidants 2 Beverly Advanced Antioxidant after training

Anabolic Support and Muscular Recovery:
Bev ZMA 2 before bed on empty stomach

ABOUT THE SUPPLEMENTS:

Fat Mobilization Module
Lean Out: An effective combination of L‐Carnitine and energy (Krebs) cycle intermediates designed to help mobilize fat stores and promote utilization of fatty acids in the cell.  Also, this has significant health benefits by improving mitochondria function and protecting them from oxidative stress. (Mitochondria are the engines in each cell responsible for energy production).
USE: Designed to work best with foods, take 2 capsules 20 minutes prior to each meal

Energy Reserve: Concentrated doses of pharmaceutical L‐Carnitine.  We’re talking major fat mobilization. Works exceptionally well with Muscularity before and after cardio and training.
USE: Designed to be taken 20 minutes prior to each meal or physical activity

GH Factor: Research has shown that the components of GH Factor Arginine pyroglutamate and lysine when taken on an empty stomach can increase growth hormone levels by over 170%! GH Factor allows your body to release growth hormone that is stored in your pituitary gland. This additional release of growth hormone causes your body to release fatty acids from stored depositions to be utilized for your energy needs. It also allows your body to preserve and build lean tissue.
USE: Designed to be taken 20 minutes prior to at least three meals daily or before bed

Lean Mass Module

Ultra 40:  Made from highest grade desiccated liver, this anabolic & anti‐catabolic protein supplement prevents lean tissue breakdown, improves nitrogen retention (a sign of muscle growth potential), and increases strength and endurance as well as energy levels.
USE:  3 tablets per meal

Mass Aminos:  Will be tolerated even when Ultra 40’s isn1t. This is a highly anabolic predigested (partially hydrolyzed) casein compound that greatly improves nitrogen retention and stimulates muscle growth.
USE: 3 tablets with each meal

Training Recovery Module

ANTI-CATABOLIC STRATEGY: These, when taken in the right amounts, work to prevent loss of lean mass.  They ’feed’ muscle tissue directly.  They also simulate severe starvation in the body making it seem as if excessive muscle and organ tissue has been broken down. The body responds by shutting down catabolism.  It looks for fuel elsewhere. The Energy Reserve directs the body to preferentially burn fat instead.  It works like a post training recovery drink without adding any calories.

Muscularity: Branched chain amino acids.
USE:  Take 6 capsules before and after training. If trying to add substantial lean muscle tissue add 6 additional capsules in the middle of your training session.

Advanced Antioxidant Formula: We’ve designed this formula as a precision, post training nutritional support component to improve health and recovery. Beverly?s Advanced Antioxidant Formula fills the gap in your post exercise nutrition providing effective levels of the basic antioxidants (Beta‐Carotene, Vitamin C, Vitamin E, and Selenium) as well as the critical support antioxidants Alpha Lipoic Acid and Co Enzyme Q‐10.

Hard training and strict dieting cause increased oxidative stresses on the body. Beverly’s Advanced Antioxidant Formula is a crucial support element to counteract? Exercise induced oxidative muscle damage (EIOMD).

By enhancing muscle recovery athletes may be able to train more intensely while preventing overtraining.

Bev Antioxidant supplies essential nutrition for:
  • Free Radical Suppression
  • Cardio‐vascular and nervous system health
  • Glucosemetabolism

TIPS

  • The order of the meals is not as important as the content of the meals
  • If you would like to switch the order of meal #1 and meal #2 ‐ no problem
  • Don’t try to substitute cheaper versions for the listed supplements. It’s better to use no supplements than to substitute. Fillers and binders found in cheaper grade supplements could cause a blurring of definition and slight accumulation of fat overtime (as well as cause unpredictable results)
  • If you have not been using Ultra 40 and Mass Aminos prior to starting your new diet, start with 1 or 2 tablets of each per meal and each three days add another until you reach the recommended dosage
  • Make sure the beverages you drink are non‐caloric ‐ Crystal Light, diet sodas, coffee, tea, are all‐ok. Try to drink at least one‐gallon water daily for each 100 pounds bodyweight
  • You may substitute foods on your prescribed diet with another food from the same category below. For example, if your diet calls for carrots, you can substitute with any non‐starchy vegetable such as tomato or another from the list below

Master Food List

You may substitute freely within a category for variety

I. Proteins Chicken, tuna, fish, turkey breast, lean beef, egg whites, whole eggs, Complete, Muscle Provider, Ultra 40 desiccated liver tablets, Mass Amino Acid tablets

II. Complex (Natural) Carbohydrates This is a risky area. A complex carbohydrate is one that can be fully utilized by the body to be burned as energy. Some good examples are baked potatoes, sweet potatoes, brown rice, cream of rice, rice cakes, oatmeal, kidney and lima beans, corn, lentils, and peas.

III. Fresh Fruits – Apples, apricots, avocados, berries, cantaloupe, cherries, grapefruit, grapes, honeydew melons, nectarines, oranges, papaya, peaches, plums, strawberries. (Unsweetened frozen fruits are acceptable as part of your total fruit intake.)

IV. Non – Starchy Vegetables: asparagus, green beans, cabbage (all varieties), carrots, cauliflower, celery, cucumbers, kale, lettuce (all varieties), onions, peppers (green, red, jalapeno, etc.), radishes, spinach, string beans, squash (summer varieties only), tomatoes, water chestnuts and zucchini.

V. "Healthy" Fats and Oils: Flax seed oil, safflower oil, sunflower oil, walnut oil, olive oil, almonds, Brazil nuts, filberts, pecans, pine nuts, walnuts, heavy cream, real butter, and lecithin granules.