hello. i was wondering if any one can help me with an adjustment in my diet. im 33 year old male, 194lbs. i am trying to get lean and my current diet has leveled off for about 2 weeks now. here is my current meal plan. 6 am 4 egg whites and two full eggs. 1/2 cup oatmeal with strawberries. vitamin pack, 5 liver tabs, 4 mass
9 am, 2 scoops of protien, water and 5 liver and 4 mass tabs.
12 noon. 10 oz chicken breast, sweet potato, 5 liver and 4 mass tabs.
3 pm, same as meal 2.
after training, 7 pm 10oz steak, 2 cups veggies and 5 liver and 4 mass tabs.
this diet has worked very well for me. i have lost 25 lbs and have build some decent muscle. i am not sure of my body fat percentage but my arms are getting slightly vascular and i still have a bit of fat on my waist. most on the back of my waist. thanks to anyone willing to help.

Do you realize you are adding 16 grams protein with the livers and mass. So your lunch meal thats 86 grams protein not mentioning whats in the sweet potato. Thats WAY to much at one meal. YOu dinner suffers from the same issue.

Try a one day refeed too.

thanks for the anwer. maybe you could suggest a better diet and supplement plan. i thought the liver and mass tabs to be the correct amount. also what is a refeed meal?

Hi Jeff,

The last thing you need to do is cut out your Mass and Ultra 40. This is the most proven method there is for retaining or building muscle while you drop fat. One absolute is that food has to be limited in some fashion to starve your fat off. This also starves muscle. Supplements provide nutrients to feed your muscles without excess calories to allow the fat to keep stripping. Nothing does this better than Ultra 40 and Mass or Ultra 40 and Density. Can people diet without them? Of course, but it’s a recipe for muscle loss. Especially if you have more than just a few pounds to lose.


If you are not already taking them, add Lean Out and 7-Keto MuscLean. Take 2 caps Lean Out with each of your 5 meals. Take 3 caps 7-Keto twice daily.
7-Keto contains a bit of caffeine, so if you’re sensitive to this start with less and work your way up to 3 twice daily.
You said yourself that “this diet has worked very well”. But if you’re stalling, there are 3 main areas of adjustment. Cut calories and/or increase cardio, and (because of the first 2) you generally need more muscle preserving supplements like Lean Out, Energy Reserve, Mass or Density, Ultra 40.

Hope this helps,

The Beverly Team

Jeff, a 're-feed' day is a day of high carb intake. You are burning out your metabolism on this diet if you are not doing a refeed day every 3rd and 4th day.

Your protien intake is high, that will preserve the muscle. Ultra40's and MASS are both great. Stephen suggested Lean Out and that is also great for your particular diet. BUT, you NEED to have a day or two during the week that you tripple your carb intake. This is probably why you are stalling out. Your body needs a shock and a jolt in your metabolism to keep it burning fat and not just relaxing at a lower baseline metabolic rate....

Try this every 4th day:

6 am 4 egg whites and two full eggs. 1 cup oatmeal with strawberries. vitamin pack, 5 liver tabs, 4 mass

9 am, 2 scoops of protien, water and 5 liver and 4 mass tabs.

12 noon. 4 oz chicken breast, 12 oz sweet potato w/ 1 tspn Butter, 5 liver and 4 mass tabs.

3 pm, 4 oz Lean Beef, 12 oz sweet potato w/ 1 tspn butter, 5 liver and 4 mass tabs.

after training, 7 pm 4 oz steak, 10 oz baked potato w/ 1 tbsp butter, 2 cups veggies and 5 liver and 4 mass tabs


This is a decrease in Protien, but a huge increase in Carb intake. This will trick your body into upregulating its basal metabolic rate, thus conintuing to burn fat for energy in the following days after your re-feed day.

In addition, I would increase cardio frequency and duration.

ok thanks for these tips. i guess the question now is should i cut some calories and take lean out and 7 keto and do cardio. i should let you know that i havent even started cardio yet. i have the tendancy to over do things and wanted to let the diet do its work untill i needed cardio. im not sure if i should do all these things or just introduce one at a time. i know you guys are experts at this and i value your advice. if it isnt too much trouble maybe you could give me a bit more detailed info. and to the person who suggested the refeed meal plan,my body, muscle apperance and mind are completly reviatalized. i never knew that one meal could be that affective. WOW.