For the Man Who Wishes to Gain Muscle and Lose Fat
In this article we will present a comprehensive training, nutrition, and supplement plan for the man who wishes to gain muscle (primarily) while at the same time lose some
excess body fat. Our program comes directly from the Bev-Solutions section of our
website. For this article we’ve gone to BevSolutions and chosen a workout from the
Training section, a diet plan from the Nutritional Programs section, and a supplement
plan from the Supplement section for you.
First up, let’s start with your workout. We’ve picked a program called Training for the Man in the Middle. We’ve included a beginner’s version and will include guidelines
as to how the advanced man can use it as well, but perhaps its greatest benefit is for. The man in the Middle – the intermediate trainee who is stuck and can seemingly go no farther. This program consists of all basic exercises aimed at working the large muscle masses and developing the most muscle and the most power. We have no intentions
here of giving you a lot of supposedly innovative exercises.
If you are a beginner, or are just getting back into training after a long layoff, you should workout three days per week. Your first workouts should be easy. It’s not where you begin, but where you end up that counts. Use a weight that you can easily perform for 12 repetitions on each exercise. However, instead of pushing to get 12, stop at 7. Add a repetition every other workout day. On day two, you’ll again do 7 reps.
On days three and four, you’ll complete 8 reps and so on until you are performing 10
repetitions. At that point add 5lbs to the weight on the upper body exercises and 10lbs
on the lower body exercises and start back at 7 repetitions. Then work up to 10 again
in the same manner, add weight and go back to 7 again.
Do just one set per exercise the first month. The following month continue to workout three days per week, but now you will do two sets on each exercise. Continue the
progression listed above – work up from 7 reps to 10 reps with a particular poundage,
when you successfully perform 10 reps on each set of an exercise, add weight and drop
back to 7 reps. Progress slowly. Always hit a specific rep target two days in succession before adding another rep.
The Man in the Middle
If you are The Man in the Middle, neither a beginner or advanced man, but whose progress is stalled, you should definitely give this program a try. However, you should do 3 sets of each exercise. You may follow the same type of progression as the beginner, adding a rep every 2nd workout and adding more weight once you’ve successfully completed 10 reps on all your sets for two consecutive workouts. There is a slightly different progression you can use instead, especially if you are a veteran of the iron game. In this case, you’ll do 3 sets of 7 reps during your first workout.
You’ll add just one rep total to each exercise on your second workout day by doing one set of 8 reps and 7 reps on the other two sets. The third workout you’d do two sets of 8 reps and 1 set of 7. Follow this progression until you reach 3 sets of 10 reps on an exercise and then add 5lbs on upper body work or 10lbs for the lower body exercises and start again at 3 sets of 7 reps. Here’s how this progression scheme looks in chart form:
Whether you are a beginner or The Man in the Middle,
rest about two minutes between each set and three to five minutes between exercises.
Here’s the exercise schedule. I know you are going to think these are the same exercises that everybody
does so what’s so special. Well, you are probably
right, there’s certainly nothing new here. But, if you
want overall muscle mass and shape, the following
exercises have been proven by millions of bodybuilders
to be the very best.
Standing Two-arm Press: The first exercise is the
standing two-arm press. Many think of this as
just a shoulder developer but it also develops the
arms, back, and overall body power.
Squat: Many consider this the greatest exercise
of them all. Hard work on the squat not only
stimulates muscular growth in the legs, but in
your entire upper body as well. It can’t be beat
for developing overall body power, for developing the legs, and it even increases upper body mass.
Barbell Curl: Another old standby but no better biceps exercise has been found.
Bench Press: One we’re sure you are familiar
with. The bench press is a terrific developer of
the chest, triceps, and front delts. If you follow
the recommended progression procedure detailed
above, you will add 5lbs to your bench
press about every 3 weeks. Doesn’t sound like
much, but when is the last time you added 80lbs
to your bench in a year?
Bentover Row: Here’s one many of you do not
like, however, when it is performed correctly it
is one of the best for bulking the back, arms, and shoulders.
Sit-up: Work up from 10-15 reps to 30 reps per set.
Calf Raise: This is an area that many bodybuilders neglect, don’t be one of them. Start at 20 reps
per set and work up to 30 before adding weight.
The advanced man can also benefit from this program. The three-day per week full body workout can do wonders for him. He should choose two of theabove exercises which he wants to concentrate onand perform 4-5 sets of each. On these two exerciseshe should lower his rep range to 3-5 or 6-8, but still progress in the same manner as before by adding justone rep per workout until he reached the top numberfor all his sets. He should also perform these exercisesfirst in his workout. He’d want to limit the remainingexercises to 3 sets each or he would be overworking.
That’s it! Now let’s get to work and show some real results.
Next let’s look at the diet section. At BevSolutions you’ll find a menu of diet plans to achieve specific
goals. We’re going straight to the Gain Muscle and
Lose Fat section. There are actually two relevant plans, one is for you if you weigh 185 or more, the other if your weight is less than 185. We’re going to illustrate the “under 185lbs” plan here. But, if you weigh 185 or
greater, no problem, just check out BevSolutions and
you’ll find your “over 185lbs” plan there. Before we
go further we want to make sure you understand that a consummate nutrition plan is all important to your
success at building muscle while losing fat.
Your Grocery Shopping List
Before starting the diet you’ll be using to build muscle and lose fat, you’ll need to go to the grocery and pick up the foods you need.
(This list is also available in the Nutrition section of BevSolutions.) Here’s what you’ll need for the first couple of weeks.
1 carton of liquid egg whites 1 carton eggs
1 small carton of Heavy Whipping Cream
One container of Almond Butter (usually found in the Natural Health Foods section of your store)
One container Quaker 1 minute Oatmeal
Skinless chicken breasts
Fresh or frozen fish or tuna cans (packed in water)
Lean ground beef or turkey breast
2 bags of salad (or fresh greens for salads)
Fresh or frozen vegetables of your choice
Newman’s Own Vinegar and Oil (or Balsamic Vinaigrette)
4 bags of Uncle Ben’s Ready Rice (brown rice or whole grain wild rice are the best choices)
2 twelve-packs of bottled water
Your Gain Muscle and Lose Fat Diet
Now that you have the supplies you need to get started, let’s take a look at your Gain Muscle and Lose Fat Plan (up to 185lbs). If you are not used to a structured eating plan like this, it may be difficult at the start. It will also seem like a lot of food
at first, especially at breakfast (Meal #1). Soon
you’ll be looking forward to your next meal. It is
ok to ease yourself into the full plan over a week
or two. One of the keys is preparedness. We urge
you to prepare what you can ahead of time.
1 whole egg + 3 egg whites, 5 oz. lean meat, ½ cup
oatmeal (before cooking)
Scramble 1 whole egg and 3 whites (or 1 egg and
1/3 cup of liquid egg whites) together in a skillet.
It’s ok to use Pam or a teaspoon of butter. One
of the best ways to cook the lean meat (usually
lean ground beef or ground turkey) is to weigh
it out crumble it and cook it in a skillet. When
it’s done, drain any excess fat, add your eggs and
scramble it all together. Alternatively, just make
your lean meat into a patty and cook it like a hamburger.
We recommend 1-Minute Oats, use ½ cup oats,
1 cup water, and a pinch of salt. Mix it together
in a microwave safe bowl and cook it for 1 minute
and 45 seconds. The best timesaver for this
meal is to cook your lean meat ahead of time and
store it in 5 oz. ready to microwave portions.
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. It’s important to add
the fat here. We favor almond butter or heavy
whipping cream because it makes the best tasting
protein out there, taste even better. Our favorite
shake recipe is to add 4-6 ice cubes to a blender,
add water to the 15 oz. mark and then add 1 oz.
whipping cream or 2 tbsp almond butter. Then
put in 2 scoops UMP and blend until the ice is
liquefied. (You can do this in advance and take
to work in a Thermos or put it in the fridge at work.)
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
Newman’s Own vinegar and oil dressing (or Balsamic)
(same as meal #2)
8 oz. lean meat, 2 cups vegetables, Salad
with 2 tbsp Newman’s Own vinegar and
oil dressing Notice that at this meal we cut out any
starchy carbs, so the last time you had
carbs was at lunch. This is one of the secrets
to being able to add muscle, but still
As you can see you’ll be eating small
meals spread about 3 hours apart. This
is important to your success in building
muscle and losing fat. You don’t have
to sit down at the table and eat a meal,
but you must take in the proper amount
of nutrients. Plan ahead. If you’re going
to be in meetings or running errands all
day, make a couple of shakes the night
Beverages: Make sure that you drink
at least six to eight 8 oz. glasses of water
each day (that’s four 16 oz. bottles).
Watch out for calories in the liquids you
drink, juices and regular soft drinks will
sabotage your progress. Limit your beverages
to water, coffee, unsweetened tea, diet sodas, and Crystal Light.
Free Foods: You can eat any of the following
at any time, without jeopardizing your results: Sugar free gum, sugar-free Jell-O, Splenda, Equal, seasonings, mustard, vinegar, hot sauce, salt and pepper.
If you are a raw beginner we’d suggest UMP and Fit Tabs to start. These two
supplements will help you get the protein you need to make maximum gains and
fill in any nutritional gaps that might limit your progress.
It’s for the man in the middle and the advanced man where supplements become
almost crucial. We have seen time and time again where the man in the
middle was stuck, maybe taking an inferior supplement or supplement of the
month, and then gained more in the next 3 weeks on a targeted, quality supplement
program than he had in the previous year (or more)!
You’ll find an entire Supplement section at our BevSolutions website, our SupplementRecommendation Chart is also an invaluable resource for finding just what you need for your particular goal. But here, we are going to spell it out for you.
If you are the man in the middle, we are going to pull no punches and tell you
just what you need to start making progress again.
We list them as Essential, Advanced, Comprehensive, and Maximum on the Supplement Recommendation Chart and in our BevSolutions. We do this to help
you prioritize according to your budget. Be sure to check them out when you can, however to make it simple, we are just going to show you exactly what you need here.
1. Start with two containers of UMP. Vanilla and Chocolate are the most popular, so if you are new to UMP, start with one of each. We recommend a UMP
plus healthy fat shake at Meals 2 and 4. If you can’t do a blender shake it’s always fine and very convenient to have a 2 scoop UMP shake and eat about
9 almonds, walnuts or cashews.
2. Creatine Select will blast you out of a sticking point faster than anything we know. If you’ve tried Creatine before with little results, it’s still a good idea to try it one more time with Beverly’s Creatine Select. Start with a 5 day loading phase taking 1 scoop 4 times daily; after that take 1 scoop daily before you work out or with a meal. (Remember, Beverly guarantees all of our products,
so if it doesn’t work, you can return an empty jar for a full refund.) We had
to write that but we hope it doesn’t take away from how much we believe
this product can do for you – especially if you’re the man in the middle.
These two supplements, UMP and Creatine Select will add a big boost to your
muscle gains. If you are true to the nutrition plan you’ll also be seeing some fat
loss. One of the best markers for muscle gain and fat loss is if your weight stays
the same on the scale, but your weights (or reps) are going up in the gym.
3. If you are over 35 years of age we highly recommend Quadracarn. This
supplement aids in fat burning as well as optimizing your hormonal environment
for building muscle. In other words, it helps you utilize your own
naturally produced testosterone to build muscle. Take 3 tabs 2 times daily
with meals 1 and 5. Add 3 additional tablets on training days with your pre-training meal.
If your budget allows, and you are a guy who doesn’t have any trouble taking
a lot of tablets, we are going to tell you about a supplement stack that has been
responsible for more muscle gain than any other that we know of.
4. Take 4 Mass Aminos and 4 Ultra 40 liver tablets with each of your meals and shakes (18-20) tablets each throughout the day). Now, you do not
see overnight results. Instead you see lasting muscle gains of about a pound every two weeks. They
not only work individually, but by completing the
amino acid profile of each of your meals, they
geometrically increase your potential for muscle
growth. If Beverly International has a secret, it’s
the Mass and Ultra 40 secret. Have you noticed
that no other supplement company manufactures
a similar stack. (Shh, don’t tell them!)
You might be asking, Is there anything else I can
take? We are a little reluctant to say yes, because we
know if you are taking UMP, Creatine Select, Quadracarn, Mass and Ultra 40 that you are really covering
all your bases, but for general health and to make sure
you are getting all the micronutrients needed to build
muscle you should include the Super Pak.
Finally, Muscle Synergy and Glutamine Select can also
help. If you are 40 or older, or have historically had
a hard time adding muscle, we definitely recommend
Muscle Synergy. If you want to try Muscle Synergy,
you’ll see faster results if you load with Creatine Select first.
If you are very active at work, participate in sports, like to run or do a lot of cardio, Glutamine Select can save
the day. It is a wonder for recovery.
There you have it. Follow this three phase plan and monitor your progress. The scale is not the end all, be all tool to monitor fat loss. In fact, we hope that your weight on the scale doesn’t change that much at all. Think of it this way, if you can lose 5lbs of bodyfat and gain 5lbs of muscle the scale weight doesn’t change at all, but the way you look in the mirror certainly has. This would be a +10 in body recomposition.