Three Nutrition Programs for men

Beverly Diet Library

Magazine 17 #3

3 Complete Nutrition Programs

From the BI Diet Library (1) Gain Muscle/Lose Fat, (2) Maximum Fat Burning, and (3) Gain Maximum Muscle and Strength while Staying Lean

In this new section of No Nonsense, we’re going to share some of the targeted nutrition programs archived in the Beverly International Diet Library. This issue we’ll feature 3 programs for the men. Next issue we’ll use the same format but offer programs for the ladies.

Program 1: Gain Muscle and Lose Fat

Who’s it for: This program is primarily designed for men who want to build muscle while losing stored fat. It is intended for intermediate to advanced weight trainees.

If you are an advanced bodybuilder weighing 185 pounds or more and are in the 8% bodyfat or below range, add a 6th meal similar to any of the listed meals, otherwise stick right with what’s listed.

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

How to Get Maximum Results from Your Supplement Program:

Level 1 is the place to start. If you can afford it, add the level 2 supplements for sure. Level 3 is optional, it will definitely enhance your results, but, you’ll get the most bang for your buck from Levels 1 and 2.

Every day Foundational Health Supplements:Super Pak or Fit Tabs and EFA Gold; no matter which supplement level you choose below, you should always include a high potency multiple vitamin/mineral and essential fatty acids.

Fast-Up whenever you need a workout boost

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

  • Ultimate Muscle Protein (or UMP and/or Provosyn) at meals 2 and 4 as listed below
  • Quadracarn – 3 tablets three times daily (morning, pre workout, and evening)
  • Creatine Select – 5 Day Loading Phase: take 1 scoop 4 times daily with meals; after that take 1 scoop daily before training

Level 2: Add Mass and Ultra 40 to the Level 1 supplements

  • Take Level 1 supplements as listed above
  • 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/or Glutamine Select

  • Take Level 1 and Level 2 supplements as listed above
  • Muscle Synergy – 1 scoop in 4 oz. cold water twice daily (morning and pre workout), or 8 tablets twice daily (morning and pre workout)
  • Glutamine Select – 2 scoops mixed in 8-16 oz. water and sipped during training
Eric Murray
Intermediate Gain Muscle and Lose Fat Nutrition Plan
Meal #1
2 whole eggs + 4 egg whites, 5 oz. lean meat, ½ cup oatmeal
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.
Now that Provosyn is on the market it would be very helpful to add ½ serving (one scoop) to each of your UMP shakes.
Whole food option: 8 oz. lean beef, 1 apple
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, salad with 2 tbsp vinegar and oil dressing

Program 2: Fast Fat Burning Diet

Who it’s for: This program is designed for the intermediate or advanced bodybuilder who wants to lose fat quickly while retaining his lean muscle. If you are an advanced bodybuilder weighing 185 pounds or more and are in the 8% bodyfat or below range, add a 6th meal on Tuesday, Wednesday, Friday, Saturday, and Sunday similar to meal 1 or 2.

How to get Maximum Results from Your Supplement Program:
Every day Foundational Health Supplements: Super Pak or Fit Tabs and EFA Gold.

Level 1: Ultimate Muscle Protein (UMP), Lean Out

  • Ultimate Muscle Protein as listed below
  • 2 Lean Out with each meal and shake listed below
  • *If 35 or older, take 3 Quadracarn 2x per day and 3 more prior to training on workout days

Level 2: Add 7 Keto MuscLean and Creatine Select to Level 1 supplements

  • Take Level 1 supplements as listed above
  • The full dose of 7 Keto is 3 capsules twice a day. But you might have to work up to that amount if you are sensitive to caffeine.
  • 1 scoop of Creatine Select with 4 of your meals for 5 days as a loading phase. After loading continue to take 2 scoops per day. On training days take prior to training.

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

  • Take all Level 1 and 2 supplements listed above
  • Take 5 Density upon arising and 5 before training
  • Mix 2-4 scoops of Glutamine Select in water during or after any weight training or cardio.

Every day Foundational Health Supplements:

Super Pak or Fit Tabs and EFA Gold.

Level 1: Ultimate Muscle Protein (UMP),Lean Out

  • Ultimate Muscle Protein
  • 2 Lean Out with each meal and shake
  • *If 35 or older, take 3 Quadracarn 2x per day and 3 more prior to training on workout days

Level 2: Add 7 Keto MuscLean and Creatine Select to Level 1 supplements

  • Take Level 1 supplements as listed above
  • The full dose of 7 Keto is 3 capsules twice a day. But you might have to work up to that amount if you are sensitive to caffeine.
  • 1 scoop of Creatine Select with 4 of your meals for 5 days as a loading phase. After loading continue to take 2 scoops per day. On training days take prior to training.

Level 3: Includes all Level 1 and 2 supplementsplus Glutamine Select and Density

Otis Wilson
Note: In the meal plan below all meats are weighed prior tocooking.
Fat Burning Diet Plan
Meal #1
5 oz. lean beef or turkey, 6 egg whites, 2 yolks, ½ grapefruit
Meal #2
Protein Drink: 2 scoops Ultimate Muscle Protein, 1 tbsp healthy fat (olive oil, flax oil, almond butter) or 2 tbsp heavy whipping cream
Meal #3
8 oz. chicken or turkey breast (weighed prior to cooking), 2 cups vegetables or 4 cups salad with 3 tbsp oil & vinegar dressing
Meal #4
Protein Drink: 2 scoops Ultimate Muscle Protein or Muscle Provider, 1 tbsp healthy fat (olive oil, flax oil, almond butter) or 1 tbsp heavy whipping cream, add enough water to make a shake or pudding the consistency you desire. Whole Food Option: 6 oz. can tuna or 5 oz. chicken; 3 egg whites, 1 whole egg; 1 tomato
Meal #5 8 oz. lean meat (chicken, turkey, fish, 93% or leaner beef, etc.), 4 cups salad (lettuce, tomato, carrot, cucumber, green peppers, etc.), 2 tbsp vinegar and oil dressing
Monday and Thursday: As a 6th meal: 1.5 cups oatmeal (precooked) or cooked rice, 10 oz. sweet potato, medium banana, 1 cup vegetables, 1 tbsp butter, almond butter or oil at the end of the day.

Program 3: Gain Maximum Muscle and Strength while Staying Lean

Take all Level 1 and 2 supplements listed above Take 5 Density upon arising and 5 before trainingMix 2-4 scoops of Glutamine Select in water during orafter any weight training or cardio.

Schedule:
Weeks 1-4    4-Week Gaining Phase Diet
Week 5  4-Week Gaining Phase Diet
Weeks 6-8  3-Week Gaining
Week 9  1-Week Hardening (follow Program 1 or 2 for 1 week)
Weeks 10-11  1-Week Hardening (follow Program 1 or 2 for 1 week)
Week 12  same as Week 9

How to get Maximum Results from the Gaining Phase Supplements:

Every day Foundational Health Supplements: Super Pak or Fit Tabs

Level 1: Ultimate Muscle Protein (UMP) and Provosyn, Mass Maker, Creatine Select and Multiple Enzyme Complex (MZ)

  • Mass Maker Ultra as a pre and post training shake (see diet)
  • 1 scoop of Creatine with 4 of your meals for 5 days as a loading phase. After loading continue to take 2 scoops per day. On training days take prior to training.
  • 1 Multiple Enzyme tablet with each meal and shake

Level 2: Add Ultra 40 and Mass aminos to..

› Level 1 supplements

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

Level 3: Add Muscle Synergy and Quadracarn

  • 1 scoop Muscle Synergy Powder (8 tablets) 2x per day, make sure one serving is before training on those days
  • 3 Quadracarn, 3 times daily
Casey McNair
Sample "Gaining Phase" Diet Plan

Meal #1: 3 whole eggs, 5 oz. lean beef or 1 cup cottage cheese, ½ cup oatmeal Option B: 3 egg omelet, 2 ounces cheese, 2 slices wholegrain toast with almond butter, 1 apple

Meal #2: Protein Drink: 2 scoops Ultimate Muscle Protein, 1 scoop Provosyn, 2 tbsp healthy fat source (olive oil, flax oil, almond butter) or heavy cream mixed in 16-20 oz. water or milk

Meal #3: 8 oz. chicken breast (or other lean protein source), 3/4 cup cooked brown rice (or other complex carbohydrate source)
Optional: 1 or 2 servings of low carb fruit or vegetables
Option B: 5 oz. roast beef, 1 or 2 oz. Swiss cheese, 2 slices rye bread, 1 apple, 1-2 cups salad

Meal #4: 2 cans tuna or 8 oz. turkey breast, ½ cup cottage cheese, ½ cup pineapple (unsweetened) or ½ cantaloupe
Option B: Protein Drink: two scoops Muscle Provider or Ultimate Muscle Protein, 1 tbsp healthy fat source (olive oil, flax oil, almond butter) or heavy cream

Meal #5: 8 oz. steak, pork loin, chicken, turkey or fish, 8 oz. baked potato or sweet potato, 1-2 cups low carb vegetables or salad

Meal #6: Protein pudding – mix two scoops Ultimate Muscle Protein and 1 scoop Provosyn in a bowl with enough water to make a pudding texture. Add one tablespoon of almond butter, walnuts, or heavy cream.

Training Days Only: (Mass Maker) diet
30 Minutes before training: 3 scoops Mass Maker mixed in 8 oz. water.

Immediately after training: 3 scoops Mass Maker mixed in 8 oz. water (Eat your next meal about 60 minutes after your Mass Maker shake. You may also add 1 scoop Muscle Provider or Provosyn to your post training shake.

› Protein loading diet for muscle mass