Building Muscle Faster

Sample Lean Gain Fat Burning Diet for Women and Men

By: Roger Riedinger
Magazine 7 #2

Building Muscle & Losing Fat Simultaneously

Since the ancients first began tossing up kettle-bells and weighted Indian Clubs, before Eugen Sandow haunted the NYC vaudeville halls of muscle, the biggest riddle in bodybuilding is a metabolic one --- how can a bodybuilder add muscle and lose fat at the same time.

Now, this is no big deal when one is using pharmacological assistance such as anabolic-androgenic drugs, but it is a major enigma even then when energy is cut, via fats and carbohydrates. For a drug free bodybuilder the puzzle becomes even more complex.

At Beverly, we have learned more than most about this topic. Why? Well, for one thing, we have worked closely with over 7,000 athletes and guess what – everyone of them wanted to do the same thing – Add muscle -- Lose fat. In fact we have 3 rooms packed with filing cabinets filled with body composition sheets and anthropometric body data documenting each client’s response to a particular nutrition and supplement plan.

Beverly believes that they have more raw data on this subject than all the other supplement companies combined including EAS, MET-Rx Weider and Twin! Beverly does the research; others talk about it and sell products.

Lynn  Myslinski lean competitor
Lynn doesn’t just look good on stage. She works year round to add lean muscle and lose fat. Beverly supplements play a big part in her success.

How To Maximize Muscle & Lose Fat:

  1. Specialized directed nutrition is the deciding factor in gaining muscle and burning fat metabolically!
  2. Training is always to build muscle, not to lose fat.
  3. Skip Cardio. Cardio is great for your coronary circulation –– that’s about it.
  4. Training/nutrition has to be strictly individualized to build muscle and lose fat.

Correct Nutrient Ratios:

  1. The most important and missed factor in building lean muscle tissue while losing fat is your ratio of protein, fat and carbohydrate.
  2. Believe it not, for most people 50% Protein, 20% Carbohydrate and 30% Fat is optimal.
  3. Total calorie intake can’t be ignored.
  4. Guess what? Our scientific studies show that you can eat MORE calories with a 50 – 20 – 30 ratio rather than with a lower fat percentage diet. Interesting huh?
  5. It is nearly impossible to gain lean muscle tissue when your calories are below maintenance level. To GAIN lean muscle most people need between 12 and 25 calories per pound of bodyweight.
  6. Think of your bodyfat and lean muscle tissue as competing magnets. The more fat you have the more chance that any additional calories and/or carbohydrates will be stored as body fat. The greater your percentage of lean mass, the more extra calories you will be able to eat. This becomes an exponential factor in lean mass gains.
Are there any Real Lean Gain and Fat-Burning Nutritive Plans that Work?

The best amplifiers or signals to muscle membrane hypertrophy are frequent nutrient-dense calories in the form of anabolic and anti-catabolic proteins. Meal replacements that are designed to your specific individualized requirements are the most efficacious.

Beverly has had phenomenal success in this arena

Beverly recommends combining Ultimate Muscle Protein (anti-catabolic and anabolic) or Muscle Provider (hugely anabolic) and Ultimate Muscle Protein (both) in a 2 to 1 ratio.

By combining Beverly’s Mass Maker Ultra and Ultimate Muscle Protein with a little cream, Brian Ebert makes a nutrient-dense, high caloric muscle-building meal replacement.

Then for a stunning metabolic drive, first observed by protein scientist Irwin Johnson years ago (Rheo Blair) they add a few fat calories in the form of cream. This makes the strongest muscle-building meal replacement combination (as directly measured by ribosome synthesis and cortisol suppression) that we have ever measured.

Beverly does not limit you by providing pre-measured packets. In fact, that would negate what we are trying to do here – design a protein meal replacement to your specific individualized needs that will cause you to gain muscle and lose fat at the fastest possible rate.

Sample Muscle Grow / Fat-Loss Plan – Men

Diet for Mean
Meal #1
1 whole egg + 5 egg whites
5 oz. 90-93% plus lean beef
½-cup oatmeal before cooking
½ to 1 tablespoon Flax Oil
(Or if you are in a hurry in the morning and do not have time to prepare a meal mix the following in a blender and get all the nutrients in 1/10 the time)
3 scoops Mass Maker Ultra, 2 tablespoons whipping cream, 18 oz. water and 1/3-cup quick oats.
Meal #2
Protein Drink: 2 – 3 Scoops Mass Maker Ultra, 2- 4 tablespoons
whipping cream, and 12 – 18 oz. water or you can use
Muscle Provider and UMP in place of Mass Maker Ultra. (For extra weight gain substitute 16-oz. milk for water.)
Meal #3
8 oz. chicken (before cooking)
6 oz. sweet potato or ½ cup cooked brown rice
1.5-cup vegetables (broccoli, etc.) or
salad with 2 tablespoons. Low Cal Dressing
Or
8 oz. chicken or beef, 1 cup cottage cheese, ½ cup pineapple (fresh or packed in its own juice)
Meal #4 Protein Drink: 2 – 3 Scoops Mass Maker Ultra, 2–4 tablespoons whipping cream, and 12 – 18 oz. water or you can use Muscle Provider and 100%
UMP in place of MMU. (For extra weight gain substitute milk for water.)
Meal #5
8 oz. 93% lean beef, chicken, turkey, fish sirloin steak
2 cups vegetables (asparagus, broccoli, cauliflower,
green beans, spinach or zucchini)
1 tablespoon Flax Oil
Meal #6
2 whole eggs + 4 egg whites, 4 oz. 93% lean beef,
1 cup vegetables Or: 8 – 12 oz. chicken breast,
1 apple with 1-2 cups Cottage Cheese
Or: Mass Maker Ultra Crepe Recipe: 2 scoops Ultimate Muscle Protein,
1 whole egg, 3 egg whites, » cup water; blend and cook like pancakes – top with fresh fruit, sugar free Cool Whip, or Sugar-Free Syrup

Sample Lean Gain / Fat Burning Diet – Women

Diet for Womnen
Meal #1
1 whole egg + 3 egg whites
3 oz. 93% lean beef
½-cup oatmeal before cooking
(Or if you are in a hurry in the morning and do not have time to prepare a meal mix the following in a blender and get all the nutrients in 1/10 the time)
2 scoops Ultimate Muscle Protein, 1 tablespoon heavy whipping cream,
12 oz. water and ¼-cup quick oats
Meal #2
Protein Drink: 1-2 scoops Ultimate Muscle Protein (or Muscle Provider and 100% Egg Protein),
1 tablespoon heavy whipping cream and 12-oz. water
Or
1-cup cottage cheese, 1/3-cup pineapple (fresh or packed in its own juice)
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
Or
6 oz. chicken or turkey breast, 1 apple or peach
Meal #4
Protein Drink: 1- 2 scoops Ultimate Muscle Protein, 1 tablespoon heavy whipping cream and 12-oz. water
Meal #5
6 oz. 93% lean beef, chicken, turkey, fish or sirloin steak
2 cups vegetables (asparagus, broccoli, cauliflower, green beans, spinach or zucchini)
2 tsp. Flax Oil

Muscle-Grow – Recovery Supplement Plan – POST WORKOUT

Remember, frequent proteins are the key to muscle, but this is what we would recommend for ancillary supplements:

  • L-Glutamine: 2 grams per 20-22-lbs of bodyweight. One teaspoon is 4-grams.
  • BCAA’s: 2-4 tablets per 30 lbs of bodyweight.
  • 2 Advanced Anti-Oxidants high in Vitamin C and E.

Don’t make a simple nutrition plan into your doctoral thesis. In general the plan above works for males in the 175 – 210-lb range and for females who want to add muscle mass while losing fat. If you weigh less or can’t eat this much just eat 5 of the meals. If you weigh more simply add a 7th meal.

Another method is to eat just 5 meals on some days, 6 on some others and even 7 once or twice a week. Is there room for a cheat meal? It’s up to you. You could eat just 5 meals two or three days in a row, reduce the fats (cream and beef) a little, then eat a cheat meal the next day. Not something we recommend, but a way to cheat and do the least harm.

Try these Post-Training Recovery Supplements:

  1. MUSCLE MASS – Branched Chain Amino Acids. BCAA’s don’t work as powders. In the optimum ratio they just taste too lousy. Muscle-building science suggests that the best BCAA formula is 55% L-Leucine, 22% L-Valine and 22% L-Isoleucine. To do this and to get taste correct, tablets are the way and ONLY Beverly has done this right. If you take BCAA’s in conjunction with Beverly Mass Aminos, a dose of 1 tablet per 22 pounds (10 kg) per pound of bodyweight will give optimal results.
  2. L-GLUTAMINE This amino acid is a MUST for post workout mass building and recovery. 15 – 20 grams L-Glutamine is effective for an average male bodybuilder. One half as much for a woman.
  3. ADVANCED ANTIOXIDANT FORMULA (AO) Newer science suggests that the role of Antioxidants in recovery and muscle growth is much HUGER then recognized. There are many good ones on the market but I will note that Beverly agrees with Dr. Scott Connelly of MET-Rx fame, that for AO to be effective it must be a precision, post training nutritional support composition.

EIOMD

Exercise Induced Oxidative Muscle Damage

AO actions are directed at significantly decreasing a phenomenon which is one of the leading contributions to muscle tissue degradation at the cellular level. In fact, Exercise Induced Oxidative Muscle Damage (EIOMD) is quite possibly the primary inhibiting factor to tissue growth. The research on this phenomenon is extensive in medical disciplines related to disease prevention, anticancer therapy, and longevity. But the application to the athletic and bodybuilding fields has been sorely lacking – until now.

Exercise Induced Oxidative Muscle Damage (EIOMD) is extremely counterproductive to muscle growth – in the same way that this degenerative cellular oxidative process is directly linked to aging and immune suppression. The addition of the tremendous exterior influence of heavy weight training compounds the issue. In other words, part of the reason muscle growth is so slow is that your body can barely keep up with the damage done as a result of EIOMD.

Beverly’s Advanced Antioxidant Formula was specifically engineered to fill this gap in post exercise nutrition. By utilizing specific nutrient substrates in specific ratios research has shown that you can drastically impede EIOMD – creating an intracellular atmosphere conducive to muscular growth instead of muscle breakdown.

The Beverly Advanced Antioxidant Formula reduces intracellular damage allowing you to experience muscle growth at a faster rate than ever before. The addition of Alpha Lipoic Acid, a potent antioxidant support element, has been documented to enhance insulin sensitivity – facilitating the nutritional uptake and delivery to the muscle.

Dr. Eric Serrano earned his medical degree from the University of Kansas. He currently serves as Clinical Assistant Professor at Ohio State University med school, as well as Nutritional Advisor for the University of North Carolina, University of Texas, and UNLV. His current special area of research is the study of the pharmacological effects of phytochemicals and nutrient arrays in Nutrition and Weight Loss for Athletes and disease.


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