I just received my first shipment of Supplements from Beverly. Wanted to know suggestions for use of what I bought - I got Lean Out, Ultimate Muscle Provider and Glutamine Select. I am 5'5", 137 pounds, body fat at 22% - am looking to increase lean muscle and decrease body fat. I am weight training 3 times per week and eating as clean as possible. How many Lean Out pills should I take at first? Do I just take the Glutamine Select while I am working out? When's the best time to take UMP and how many times per day? I was thinking mid-morning meal only....

Thanks!
Beth

Hi Beth! Those are some loaded questions! Lean out should be taken 1 caps with every meal and after about 2 weeks up it to 2 caps with every meal. Glutamine Select mix 2 scoops in water and sip it throughout your workout... now UMP is fantastic and generally for a person your size you want to have 1 scoop as a meal. 2 shakes per day... HOWEVER, what is your current diet?? THIS IS THE MOST IMPORTANT THING OF ALL!!ALL of these supplements you have are just that: SUPPLEMENTS. Post your current diet so we can most effectively tell you how you should be "supplementing" your diet with these products.

The best way for me to use those products are lean out 1 per meal to start then bump to 2 per meal. Also take 1 before workouts. I use ultimate muscle protein between meals as a snack. I drink glutamine every workout I do. If you could post your diet I am sure you will get alot of good critiques to help you get your goals. Diet is the biggest factor in this not supplements.

My diet is as follows:

6:30 am 3 egg whites, 5 oz. oatmeal, 1/2 oz. almonds
9:45 am UMP shake with a few berries
1:00 pm 2 oz. grilled chicken, 3 oz. broccoli, 3 oz. brown rice
4:00 pm 2 oz. grilled chicken, 3 oz. broccoli, 3 oz. brown rice
7:45 pm 2 oz. grilled chicken, 3 oz. whole wheat pasta, 3 oz. green beans

My workouts are done on M - W - F from 6:00 pm - 7:30 pm - weight training. When should I do cardio - for what time frame, and what activity, at what maximum HR? I can do treadmill, elliptical or stationary bike....

Thanks!!!
Beth

Ok, You are not eating enough! Pretty low in calories all around. Change it to something more like this:

6:30 am 3 egg whites, 1 whole egg, 1 cup oatmeal (measure dry), 1 Lean Out Cap
9:45 am 1 scoop UMP, 2 rice cakes w/ 1/2 tbsp of natty PB, 1 Lean Out Cap
1:00 pm 3 oz. cooked grilled chicken, 1 cup broccoli, 7 oz. Baked Potato, 1/2 tbsp Smart Balance butter, 1 Lean Out Cap
4:00 (Same as meal 2)
7:45 pm 3 oz. cooked Lean Beef, 6 oz. Sweet Potato w/ 1/2 Tbsp Smart Balance butter or similar, 3 oz. green beans, 1 Lean Out Cap

Also take 2 Lean Out caps with your Glutamine Select (first sip) before your workouts. As for Cardio, 25-30 mins of Low Intensity Slower Steady pace Cardio after your Weight workout OR first thing in the morning on an empty belly, Tuesday-Thursday-Saturday 20 mins HIIT Cardio (High Intensity Interval Training) on an Elliptical, Bike, Treadmill, Stairstepper etc...

I'm not a big fan of sweet potatoes - can I substitute brown rice for that, like 3 or 4 oz. instead?

On the cardio - I do low intensity M-W-F-Sunday and do HIIT on T-Th-Sat? I wasn't sure what days I do the low intensity....I can do all of the cardio first thing in the morning on an empty belly...is that OK?

Thanks for the diet info - that will help me a lot!

Beth

DO NOT DO HIIT Cardio on an EMPTY BELLY!! Low intesity is fine, but HIIT is a glycogen burner so you gotta have gas in the tank for that to be effective. Treat HIIT as you would treat your weightlifting. You should always have eaten at least once in the day before doing HIIT.

Low Intesity is most beneficial first thing out of bed OR after your weights workout. You see what I'm saying?

But what days do I do the low intensity (first thing in the am) - and what days do I do the HIIT (after I've eaten something - would probably due this in the evening after dinner)?

And can I substitute brown rice instead of a sweet potato?

Thanks!

Sure, 1 cup of Brown Rice instead of Sweet Potato is fine. You can do low intensity first thing in the morning every morning if you want. You can even do it after your weights, or both! I like to do it in the am AND after my weight-workout. So if you want, you can do "double" cardio on your weight days and then LISS in the am on non-weight-training days with HIIT later in the day.

I hope I explained that right? Basically LISS cardio every day. Timing is up to you or you can "double up". HIIT on non-weightlifting days after 1-2 or more meals...

If you are gonna do HIIT after your final meal, make sure you have a "post-workout" couple of scoops of Glutamine Select, or, eat again. Its up to you.

OK, thanks - you've been very helpful!