Hi all! I'm a one time poster, long time reader. I just have a couple questions about the Beverly diet that I'm following, pre-peak phase. I'm not competing (only against myself) and I'm extremely dedicated to my fitness and nutrition routine. My goal is to see 15%bf with gains in lbm. I'm currently 18% at 116 lbs tbw. I believe I'm a hard gainer. I hope that bit of info will help get my questions answered easier.
So my first question is this: which meal is counting as a post workout meal? I imagine its the ones with the protein shakes. Is this enough carbs for recovery? I tend to need about 75/25 carb to protein ratio pwo or I crash hard. Any advice on this and how I can stick to the diet while still meeting my individual needs?
Also, I imagine that since I'm surely not training with the intensity of a competitor, nor am I carrying nearly as much of that beautiful muscle, I must need to adjust the carb meal at the end of the day. Would I just cut the difference in half?
Is it okay to substitute flax oil for 1 tbsp butter?
I wonder what supplements are the basics to start with.?. I'm placing an order today and was hoping for some advice. Thank u for reading and possibly responding. I admire any info you may share with me.
TIA
Becky

First order, I would say to get:

Muscle Provider
7-Keto
Lean Out
Vitamin Pak (for women)

There's only one Bev Protein with significant carbs, and it's for gain. If you want carbs, add fruit to the shake, as much as you need.

If there's more room for the budget, wait a few weeks until you've adapted to the supplements, then add:

Mass Aminos
Ultra 40 Liver tabs

Post the diet you're talking about. There's fat, so you really cannot have 75/25, but if you're referring to the ratio of 3:1 protein to carbs or is it carbs to protein?

hi Frank. Thank you for your response. About the 75/25 ratio, I meant that for my post workout meal, I aim for 75% carbs and 25% protein with 0 fat for that meal. I do include bCAA's as well. So a protein shake like muscle provider with fruit mixed in should work well you think? But how will that effect the rest of my day with the carb meal at the end of the day? I'm following the diet by michelle woo at this link [URL=bodybuildingworld.com/ monthlydiet/july2001.HTML]bodybuildingworld.com/ monthlydiet/july2001.HTML[/URL]

Ah..yes, Michelle. That's known as the July Diet.

What you are looking for is not Muscle Provider, but Mass Maker. Are you on a gain?

I really think you're looking for Muscle Provider. If you need more carbs, just add a little more fruit to the shake.

Mass Maker should only be use if you're wanting to gain size and not afraid to add a little fat, but keeping it low.

For the July Diet, I wouldn't use Mass Maker at all. You can vary that diet for gain, too.

As for the carb meal, fruit in the shake won't be a real problem. Fruit in the Mass Maker on the July Diet, well...I'd be surprised if you keep losing fat.

Just something to keep in mind for you Becky, if you are following a Bev diet then it really doesn't make room for a typical "post-workout" shake. You can do that if you would like, but the primary goal of a diet is to aquire ALL your calories in one day from quality sources.

So if your workout should end and you are at meal number 1 or meal number 5 it really doesn't matter. The objective is that you ingest all the macro's from that particular day in that particular order.... do you see what I mean?

Fat loss and muscular gains don't ever come from the "one grand old post-workout miracle grow" that the endless workout and magazine articles want to push on the reader! All of your meals should be geared towards Fat loss and Muscular Gains, so why should "the one" meal take on that kind of a burden?

Just some food for thought and to kinda change your thinking on the whole post-workout meal ordeal!

Thank you for the helpful replys.
I guess I have been stuck on the "one grand old post-workout miracle grow" shake as you refer to it! I have a hard time with recovery, meaning, I will quite often, after a workout be completely whooped, fatigued, straigt up exhausted for the entire day. Where my whole body aches, muscles, bones, everything....so it made sense to me about the carbs being necessary immediately post workout. And I have had success with it supposedly helping me not "bonk" so to speak.
However, now that I have a plan from Beverly and my supplements are on their way (woohooo!!) I will be following the Bev diet to a "T". This forum is awesome and I'm sure I'll be asking plenty more questions.
Take care for now!

How long are your workouts?

usually about an hour. Do you have any thoughts on my fatigue/pain I speak of?

It sounds like you could possibly be overtraining.. It's very easy to do when in a calorie deficit.. This happends to me at late phases in my diet and I usually change my split to accomodate.

Big Mike~
Thank you for the response. I, too, thought I could be overtraining. What were your symptoms and how soon after your workout did you feel the fatigue and pain come on? I'm just trying to get a comparison.
Thank you!

I thought it may be overtraining, but 1 hour really shouldn't do that every time. You might consider a few factors/changes:

Working out in the evening or a few hours before bedtime.

Are you really getting the rest you need?

Waking up early and have a good breakfast then workout a few hours later or in the evening.

The pain? I'm not sure I understand that one, too. Muscular, joint, both or like abdominal, etc.?

If you can, try adding ZMA and take at night. Later on, ADD Glutamine Select. If that doesn't work, discontinue the GS and try Muscle Synergy.

The human body is a machine built to work. Make sure you're taking in enough calories to support the type of workout you are doing.

Hi Frank...
I have done the workouts in the evening, only to wake up with the same pain/fatigue I would if I work out in the morning. I will often suffer from the same problem after HIIT or long steady state cardio or after a spin class for example.
I typically workout in the morning, about an hour after a good breakfast consisting of egg whites, oatmeal and possibly some fruit.

The pain and fatigue that I complain of will typically come on about an hour or two after the workout. It is skeletal and muscular pain all over with general fatigue and weakness. I've had extensive bloodwork done (with no findings) and have taken all sorts of various supplements, vitamins, minerals, etc....

I did get the glutamine select which I love (I've used it before) and I will read up on the ZMA and muscle synergy. My post-workout meal preBeverly was a 75% carb/25% protein meal. Since I've been following Beverly, I've been doing the protein post workout and I'm encouraged by the results so far.

Again, thank you for your input and if you have any other thoughts I'd love to hear them!

I'm really curious about how that new product, Density, will do for you.

Try that for your next supp purchase.

Either you are really taxing your body with an incredible, intense workout or there may be something else associated with that pain and fatigue.

I wonder if I could increase my carbs intake a bit and if I do, how do I go about doing that? I'm on the gain muscle/lose fat diet which works out to about 1200ish cals. with ratios at 50/20/30. Is it okay to add in a carb up meal or should I do the diet that changes daily? I just end up bottoming out and can't seem to function like I should. Wondering if this may help some of my problems. I do think I need more carbs but obviously not at the expense of burning fat.