Straightforward Solutions

to Your Muscle Building Fat Blasting Success

By: Roger Riedinger
Magazine 16 #2

The purpose of this article is to give you a simple but effective guide to gaining muscle and losing fat. You’ll find two nutrition programs, one for males and one for females. A training program is also included. Although the training program may seem oriented to the male, it will be just as effective for a female.

It is not intended that the nutrition and training programs serve simply as a guide. If you really want to get the best results of your life in terms of both muscle gain and fat loss over the next six weeks, give the program strict adherence for 42 days.

After six weeks, you can elect to continue another 4-6 weeks, or choose your favorite meals, supplements, and exercises and make them a permanent part of your lifestyle.

Males – Gain Muscle Lose Fat Nutrition and Supplements
Who’s it for: This program is primarily designed for men who weigh from about 175 lbs up to 205 lbs and want to build muscle while losing stored fat. It is intended for intermediate to advanced weight trainees.

(If you weigh significantly less than 175 or more than 205, send an email to bevnut@beverlyinternational.net with Goal Specific Nutrition Plan in the Subject Line. Add your name, gender, and weight in the body of the email and we will email you a plan we’ve based on those stats.)

Duration: This method of supplementation and eating can be followed year round. To track progress, follow for a minimum of 4-6 weeks before re-assessment.

Supplement assessment
Essential:Ultimate Muscle Protein
 * 35 years or older add Quadracarn
Next Steps:Creatine Select
Stack: Mass and Ultra 40
Additives:Muscle Synergy and Glutamine Select plus BCAAs
Everyday Health Supplements:Super Pak and EFA Gold

How to Get Maximum Results

from Your Supplement Program:

Level 1: Ultimate Muscle Protein, Quadracarn (if 35 or older), and Creatine Select

  • Ultimate Muscle Protein at meals 2 and four as listed below
  • Quadracarn – 3 tablets three times daily (morning, pre workout, and evening)
  • Creatine Select – 5 Day Loading Phase: take one scoop five times daily with meals; after that take one scoop daily before training and 1 scoop either in am or pm

Level 2: Level 1 supplements (Ultimate Muscle Protein, Quadracarn (if 35 or older), and Creatine Select) plus Mass and Ultra 40

  • Take Level 1 supplements as listed above
  • Take 4 Mass Aminos and 4 Ultra 40 with each meal and shake listed below

Level 3: Includes all Level 1 and Level 2 supplements plus Muscle Synergy and Glutamine Select

  • Take Level 1 and Level 2 supplements as listed above
  • Muscle Synergy – build up to a total of 3 scoops daily; 1 scoop in the morning (mixed with 4 oz cold water) and two scoops before training; or a total of 24 tablets daily (12 tablets twice daily)
  • Glutamine Select – 2 scoops mixed in 8-16 oz water and sipped during training
Sean-Young

Intermediate Gain Muscle and Lose Fat

Meal #1
2 whole eggs + 4 egg whites
5 oz. lean meat
½ cup oatmeal – before cooking
Meal #2
Protein Drink: 2 scoops Ultimate Muscle Protein
2 tbsp healthy fat (almond butter, flax oil, olive oil)
or 2 tbsp heavy whipping cream; add enough water to make a shake or pudding the consistency you desire.
Whole food option: 8 oz. lean beef, 1 apple or other fruit
Meal #3
8 oz. lean meat
6 oz. sweet potato or 2/3 cup cooked brown rice
2 cups vegetables (broccoli, etc.) and/or salad with 2 tbsp vinegar and oil dressing
Meal #4(same as meal #2)
Meal #5
10 oz. lean meat
2 cups vegetables and salad with 2 tbsp vinegar and oil dressing
Meal #6
Protein Shake or Pudding: 2 scoops Ultimate Muscle Protein,
add enough water to make shake or pudding the consistency you desire.

Females – Gain Muscle Lose Fat

Nutrition and Supplements
Who’s it for: This program is designed for females who primarily wish to lose fat, while building muscle and strength at the same time. It is intended for women who have one year or more of training background.
Duration: This method of supplementation and eating can be followed year round. To track progress, follow for a minimum of 6 weeks before re-assessment.
Supplement assesment
Essential:Ultimate Muscle Protein
Next Steps:Lean Out
Stack:7-Keto Musclean & Glutamine Select
Additives:Muscularity
Everyday Health Supplements:Ultra 4 & EFA Gold
Stephanie Billings holding quadracarn bottle

Body Recompositioning Training

Nothing fancy here. Recompositioning is just another way of saying adding a little more muscle (primarily as a result of training) and losing a little more fat (primarily as a result of diet). As you add muscle and lose fat your metabolism will become more and more efficient (and believe it or not, the process will finally become easier). With that said, here is what we have found to be one of the best, pure musclebuilding training programs in existence.

Females, it’s for you too, it is very similar to how Cory Everson, trained to become a 6-time Ms Olympia. (If you are not familiar with Cory, please Google her and check her out.)

Female Training
DAY 1: (Chest, Delts & Light Biceps)
A.) Bench Press:
  1 x 10 reps light warm up, 1 x 6-8 reps medium warm up
Work sets:
  2 x 5-6 reps to failure (when you reach 6 reps on both of these sets increase the weight your next workout)
  2 x 3 reps, 90% of maximum single (when you can get 4 reps on either of these sets add weight your next workout)
  Burn out set, 1 x 8-15 reps, heaviest weight possible to fall in this rep range. Keep trying to add weight to this set
B.) Low Incline Dumbbell Presses:
 1 x 12-15 warm up
 2 x 6-9 reps (fail within those rep guidelines)
C.) Seated Very High Incline Dumbbell or Seated Presses:
 3 x 6-10 reps (fail within those rep guidelines)
D.) Alternate DB Curls:
  3 x 8-12 (this is just for a pump, your heavy arms will come later in the week)
E.) Abs: Work up to 100 Crunches (you can split this into 4 x 25, 2 x 50, etc., whatever works better for you.)
DAY 2: (Back & Triceps)
A.) Bent-Over Barbell or DB Rows:
  1 x 12 reps warm up
  3 x 6-8 reps (when you reach 8 reps on all three sets add weight next workout).
B.) Lat Machine Pulldowns to the Front: Try to choose a weight that will cause you to fail in the recommended rep range for each set.
  1 x 18-20 reps
  1 x 12-15
  1 x 7-10
  2 x 6-8
C.) Lying Triceps Pullover/Press (great transition between lats and triceps)
  1 x 12 reps warm-up
  3 x 6-10 reps (when you reach 10 reps on all three sets increase the weight your next workout)
D.) Dips: 2 x max reps. No added weight. Do floor dips or the machine if you cannot do regular dips
E.) Triceps Pushdowns: 2 x 6-8 reps with maximum weight
DAY 3: Rest
DAY 4: (Legs)
A.) Squats:
  1 x 15 reps warm up
  1 x 10 reps warm up
  3 x 6-8 reps, 75-80% of maximum – not to failure but with a good weight and perfect form
  1 x 10-15 reps (Do 10-15 reps with as heavy a weight as you can perform in perfect form...
then after completing as many full reps as possible do five additional half squats at the end of the set.
When you reach 15 reps in great form, add weight the next workout.
  Then do: 1 x 15-25 reps of perfect squats with five half squats at the end of the set (reduce weight so you can get 15-25 full reps, then same procedure as above)
B.) Leg Presses:
  1 x 20 reps warm up
  1 x 10 reps warm up
  3-4 x 6-10 reps (increase the weight for each set and go to failure)
C.) Leg Extensions alternate sets with Leg Curls:
  Extensions: 1 x 20 reps warm up, 3 x 6-10 reps
  Leg Curls: 1 x 20 reps warm up, 3 x 6-10 reps, failure
DAY 5/6: REST – REST – You’ll probably need two days rest after yesterday’s leg day
DAY 7: (Chest, Shoulders, Biceps)
A.) Flat Bench Dumbbell Presses (or Hammer or other Chest Press Machine)
  1 x 15 reps warm up
  3-4 x 6-8 reps to failure
  1 x 15 reps heavy pump set
B.) Front Dumbbell Raises (you can use two dumbbells or a plate)
  1 x 15 reps warm-up
  2-3 x 8-12 reps
C.) Shrugs:
  1 x 20 reps warm up 3 x 8-15 reps (increase the weight for each set to failure)
D.) Straight Bar Curls:
  1 x 20 reps warm up
  1 x 10-14 reps to failure
  3 x 6-10 reps to failure
E.) 1 Arm Concentration Curl or Cable Curl 2 x 10-12
Day 8: Rest
Day 9: Thighs, hamstrings and back)
A.) Leg Extensions pre-exhaust and superset with Squats, (can substitute Hacks or Smith Machine Squats)
  Extensions: 5 x 12-16 reps to failure and supersetted with
  Squats, also 5 x 8-12 reps
B.) Leg Curls pre-exhaust and supersetted with flat back deadlifts
  Leg Curls: 3-5 sets x 10-15
  Flat back deadlifts: 3-5 sets x 6-10
C.) Reverse Grip (Palms facing you) Chins: 3 x max reps (no weight) or Reverse Close Grip Pulldowns: 3 x 15-20 reps to failure
D.) Seated Calf Raises: 3 x 10-15 reps with 5 additional partials (burns) each set
E.) Standing Calf Raises: 3 x 10 (go up on two feet, take one foot off during the negative so you are doing a single leg negative – alternate feet on each rep’s negative)
Day 10: REST, then start the cycle over with Day One