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Countdown to Bodybuilding Success

Two full cycles cutting phases with gaining phase

By: Dave Diana, Photos by J.M. Manion
Magazine 8 #4

By the time I was four weeks out, I was already in better condition than I had ever attained.

From this point on, I took no body fat measurements and just used pictures and the mirror to assess my progress.

My Beverly story began two years ago with the North Carolina Gold’s Classic. I contacted Roger through a mutual friend eight weeks out from the show. Roger put me on the right track with my diet and training but I neglected to incorporate one of the key components of the Beverly bodybuilding success formula. At the time I worked at a local nutrition store where I could get a lot of products at a discount. I went with a couple of Beverly products, but included many cut–rate supplements that I could get at the store as well. Ultimately not going one hundred percent Beverly cost me. I competed at a bodyweight of 174 pounds and finished third place in my class. I knew I had improvements to make. I had also learned a valuable lesson.

Chapter Two – The 2002 Arnold Classic Fitness Expo... I’d spent the three days prior to the Expo recording everything I ate and collecting photos. Armed with my current diet, some photos and two contest dates, I dredged through the crowd until I finally found the Beverly booth. It was swamped with people and consequently I had to wait a little while in order to have a consultation. But believe me, it was worth the wait. I spent thirty minutes with Roger, trying to squeeze out every ounce of information I possibly could. I had learned from my previous mistakes and expressed my desire and readiness to go with the Beverly plan one hundred percent this time. Roger saw my sincerity. After viewing my photos and current nutrition Roger said he would E-mail a plan to me the next week.

Dave posing on stage
Dave Diana achieved his all-time best condition at 203 pounds – just two years earlier he competed at 174 pounds
1st 4 Week Diet
Meal #1
8 oz. 92 percent lean beef
6 egg whites,
½ cup oatmeal
Meal #2
3 Scoops Ultra Size
2 TBS whipping cream
20 oz. water
4 strawberries
Meal #3
12 oz. chicken (before cooking)
6 oz. sweet potato
1.5–cups vegetables (broccoli, etc.) or
salad with 2 TBS Newmans Dressing
Meal #4 (Post training)
3 scoops Muscle Provider
20 oz. water
4 strawberries
Meal #5
8 oz. chicken or turkey breast or shrimp
8 egg whites and salsa
1.5 cup vegetables (broccoli, green beans, etc.) or
salad with 2 TBS Newmans Dressing
1 TBS Flax Oil
Meal #6:
Protein Drink: 2 scoops Ultra Size,
1 scoop Muscle Provider, 4 strawberries, 16 oz. water
or
5 oz. chicken or turkey breast and 5 egg whites

Initial Supplement Program

Super Pak w/ 1st meal , 6 Ultra 40 w/ every meal, 4 – Mass Aminos per meal.

My Diet 12 Weeks Out

Repeat for two full cycles: weeks one and two were cutting phases with a gaining phase for the third week.
Cutting Phase:
Weeks 1, 2, 4, and 5.
Meal #1
10 oz. very lean beef
or 6 oz. chicken, 6 egg whites,
1 cup omelet vegetables
½ cup oatmeal before cooking
2 Flax Oil Capsules
Meal #2
Protein Drink: 2 scoops Muscle Provider, 1 scoop 100% Egg,
16 oz. water
Meal #3
10 oz. chicken
½ cup oatmeal or 6 oz. sweet potato before cooking
2 Flax Oil Capsules
Meal #4
Protein Drink: 2 Scoops Muscle Provider, 1 scoop 100% Egg, and 16 oz. water
Meal #5
10 oz. 96% Lean Beef, Fish,
Turkey, Chicken Breast
2 cups vegetables
2 Flax Oil Capsules
Meal #6
12 oz. fish (look for fat grams = 3 grams or less per 4 oz. serving) 2 cups spinach or salad
or 6 oz. chicken, 6 egg whites, 1 cup omelet vegetables
Monday and Thursday as a 7th meal:
1.5 cups oatmeal (precooked) or cooked rice, 10 oz. sweet potato,
6 oz. banana, 1 cup vegetables,
1 TBS butter at the end of the day

I was losing body fat and getting stronger at the same time.

Gaining Cycle

Weeks 3 and 6.
Meal #1
2 whole eggs + 4 egg whites 8 oz. 93% lean beef or other meat
3/4–cup oatmeal before cooking
Meal #2
3 Scoops Ultra Size, 1 scoop
100% Egg, 18 oz. water
Meal #3
10 oz. chicken (before cooking)
or other meat
8 oz. sweet potato or 1 cup rice
2 cups vegetables
Meal #4
3 Scoops Ultra Size, 1 scoop
100% Egg, 18 oz. water
or
2 cans tuna
1 piece fruit (not banana)
Meal #5 – (after training)
6 scoops Mass Maker in
16 oz. water, 4 Antioxidant
Meal #6
10 oz. sirloin steak (lean)
or other meat
6 oz. sweet potato or small baked potato, 2 cups vegetables
Meal #7
10 oz. steak or chicken (before cooking), 2 cups vegetables

Exact Nutrition and Supplement Plan

7 weeks out to the NABBA Nationals Dave and Tara’s Muscle Provider Ice Cream

We used a Rival electric ice cream maker that can make 1 quart of ice cream in about 20 minutes. We purchased ours at Wal-Mart
4 scoops Muscle Provider 16 oz. water 1 tablespoon Whipping cream
Vanilla extract to taste

At 7 Weeks Out

First two weeks I used the same
supplement program as in my cutting
phase diet on page 2.
At 5 weeks out I changed to this
supplement program:

Supplements:
1 Energy Reserve plus 2 Lean Out,
thirty minutes prior to every meal
Super Pak with meal one
6 Ultra 40, 3 Mass Aminos, 3 Muscularity
with each meal
25 Muscle Mass during training
2 Antioxidant tablets post training
3 BEV ZMA prior to bed
12 Muscle Synergy twice daily

Monday and Thursday
 Meal #1 
8 oz. chicken, 6 egg whites, 
1 grapefruit

 Meal #2 
2 scoops Muscle Provider, 
1 scoop 100% Egg White protein, 
16 oz. water

 Meal #3 
10 oz. Chicken, 4 cups salad, 2 tablespoons cider vinegar

 Meal #4 
2 scoops Muscle Provider, 
1 scoop 100% Egg White protein, 
16 oz. water 

 Meal #5 
10 oz. Chicken, 2 cups salad

 Meal #6 
1.5 cups oats, 10 oz. sweet potato, 
6 oz. banana, and 1-cup vegetables

Tuesday & Friday
 Meal #1 
5 oz. Chicken, 5 egg whites, 
½ grapefruit

 Meal #2 
2 scoops Muscle Provider, 
1 tablespoon 100% Egg 
in 16 oz. water

 Meal #3 
8 oz. Chicken, 4 cups salad, 
2 tablespoons cider vinegar

 Meal #4
2 scoops Muscle Provider, 
1 tablespoon 100% Egg 
in 16 oz. water 

 Meal #5 
8 oz. lean meat, 2 cups vegetables
(This day was a killer)

Wednesday, Saturday, and Sunday
Meal #1 
6 oz. chicken, 6 egg whites, 
½ cup oatmeal, ½ grapefruit

 Meal #2 
3 scoops Muscle Provider, 
1 tablespoon 100% Egg 
in 16 oz. water 

 Meal #3 
8 oz. chicken, ½-cup oatmeal, 
1.5 cup vegetables

 Meal #4 
3 scoops Muscle Provider, 
1 tablespoon 100% Egg in 
16 oz. water 

 Meal #5 
8 oz. Chicken, 2 cups vegetables

 Meal #6 
8 egg whites, 1-cup omelet vegetables

At 7 Weeks out

I once again emailed photos and stats and received a prompt response with a new diet and supplement plan. I was right on track and the new diet would take me to three weeks out. This time the diet got a little tougher. Roger suggested that I make the change from training four days a week to five to help with fat loss. At first I was a little reluctant to change but at this point everything he had suggested had worked great, so with some resistance I made the change. The changes definitely paid off. Body fat seemed to be just melting away once again. Something else I should add is that up to this point I had included no cardio in my training. With that in mind, by the time I was four weeks out, I was already in better condition than I had ever attained. From this point on, I took no body fat measurements and just used pictures and the mirror to assess my progress.

Three weeks out my diet was changed for the final time. The change in my body within one week was nothing short of amazing. The change was so profound that complete strangers would come up to me in the gym and ask me what in the world have I been doing to make such a great difference. I simply answer with my Beverly International speech and give them the web address.

Competition. My first show was the Maryland State Bodybuilding Championships. I was treating this show as a warm up for the NABBA Nationals that would take place two weeks later. I figured that I could fine-tune my last week prep with this show so I could look my best for the Nationals. As it turned out this was a good choice. I made the mistake of cutting my sodium too soon and went into the show very flat. My bodyweight dropped from 203 pounds on Wednesday to 190 at the show. Consequently I placed sixth among fifteen of the toughest light heavies I’ve ever seen in a state level show.

As per Roger’s instructions I ate like a pig for about twelve hours after the show. By Sunday afternoon I was back on my diet. After the state show Roger suggested that I avoid making any sudden changes in my diet leading up to the next show. This time, rather than drastically cutting sodium before the show, we decided to keep sodium levels stable as the show approached. I cut down on my normal intake by eliminating condiments and diet drinks, but made no drastic reductions. This resulted in a tremendous change. My bodyweight stayed at 203 pounds but my body looked harder and more vascular than ever. I was retaining virtually no water.

For the NABBA Nationals, I just stayed on my diet, until the final three days when I switched my protein sources to red meat exclusively, and doubled my Ultra 40 and Muscularity intake with each meal. Wow! What a difference it made! Aside from those minor changes I drank two glasses of wine the night prior to the show and woke up looking great. My muscles were so hard and full I barely had to pump up prior to going on stage.

At 3 Weeks Out
Supplements
2 GH Factor, 2 Energy Reserve, and
3 Lean Out thirty minutes prior
to every meal
12 Muscle Synergy, 1 teaspoon 
L-Glutamine, and 4 L-Tyrosine 
(500 mg.) twice daily
Super Pak with 1st meal
6 - Ultra 40 and 4 – Mass Aminos  
with each meal
4 – Muscularity following each meal
30 – Muscle Mass 10 minutes 
before training 
3 – BEV ZMA before bed

 Meal #1
8 oz. 99% turkey breast
6 egg whites, 1 grapefruit

 Meal #2
Protein Drink: 3 scoops Muscle Provider, 
1 tablespoon 100% Egg Protein, 
16 oz. water

 Meal #3
8 oz. Chicken, 4 cups salad (lettuce, tomato,
carrot, cucumber, green peppers, etc.) or
2 cups green beans; 2 tablespoons Cider Vinegar

 Meal #4
Protein Drink: 3 scoops Muscle Provider, 
1 tablespoon 100% Egg Protein, 
16 oz. water

 Meal #5
8 oz. chicken breast or turkey 
breast; 2 cups green leafy vegetables or salad 
or
6 Egg Whites, 5 oz. chicken or turkey breast w/ 
½ cup omelet vegetables

 Meal #6
6 oz. can tuna plus 3 egg whites or 10 oz. cod; 
2 cups asparagus

 Monday and Thursday: 
In place of 6th meal: 
1.5 cups oatmeal, 10 oz. sweet potato, 
6 oz. banana, and 
1 cup vegetables

The results of my first week on my new diet and supplement regimen were nothing short of amazing. My body took on a whole new look. I was seven pounds lighter and looked ten pounds bigger. I felt great. Something was happening that I’d read about with other Beverly clients but had never seen before. I was losing body fat and getting stronger at the same time. I stayed on this diet for twelve weeks. During this time my body fat went from twelve percent to seven percent and my strength and lean mass continued to increase throughout the entire three-month period.

Before: Roger said, You’ll need to lose 14 pounds of fat to be ripped to shreds – that’s about a pound a week.
After: In just one week I was seven pounds lighter and looked ten pounds bigger. At one week out, I’d lost exactly 14 pounds.

My precontest diet started on June 1st – 12 Weeks Out I weighed 212 pounds at seven percent body fat. Roger emailed me my new diet, which consisted of a two-week cutting phase and a one-week bulking phase. My instructions were to follow this for two cycles and that would put me at seven weeks out from my first contest. Six weeks later the results from these two cycles of dieting were fabulous. I didn’t experience the cravings that I’d had while dieting in the past. Not only did I look and feel great but also I was able to maintain all my strength in the gym. This was another first for me. My girlfriend even learned to cook using many of Beverly’s products. I found myself having muffins, pancakes and even ice cream. Wow, I felt like I was cheating but all the goodies were made 100 percent from Beverly products.

"As my diet progressed I was getting stopped by complete strangers in the gym and questioned about what I was doing to promote such a noticeable change so quickly. I would simply answer with my Beverly International speech and give them the web address."

At the night show as the top five competitors waited back stage for awards, the suspense was overwhelming. I was standing in a group of five of the best athletes in the nation, who were all in fabulous shape. As they called out the 5th through 3rd place I held my breath. Then with a very close decision I was announced 2nd. Even though I didn’t get first I was very proud of my accomplishment. After all 2nd place in my first national level show was something to be proud of.

The story continues... I have now begun preparing for next year’s contest season, which will hopefully take me to the Mr. Universe in Europe. I am confident that with Beverly International in my corner (and in my kitchen cabinet and gym bag) I will be able to turn all my bodybuilding dreams into reality.

NNN 8 #4

  Liz Maurice
IFBB Professional Fitness Competitor. Wins Her IFBB Pro Card!

hard work, and self-discipline were responsible for her incredible rise to the top.