In 04 I used the max fat loss plan to get ready for a show and liked the results. After the contest I wanted to eventually develop an eating plan that would allow me to actually get a pump in the gym w/o turning into a lard butt. Since I don't think bev does the client profile anymore I thought I would put my inquiry here and get some experienced help. I'm about 5'9" and 221 with a bf of 15.02 % on a 9 site check as of yesterday evening. My concern is at the age of 45 and a 40mm kidney reading I'm really putting myself at risk of developing health issues. My diest currently does not exist. I am doing a little powerlifting now and would like to stay around 220 but lose some fat. If any of you out there could throw a dog a bone, I sure would be grateful.

Do you hold most of your bodyfat around your waist and stomach? 40mm is quite a bit on the kidney and would indicate a higher percentage than 15%? Anyways, what is your GOAL exactly? You say that you want to stay 220 but you want to get lean also? Which one would you prefer at this stage? Technically, you CAN get lean and build muscle at the same time, but both cannot be done at an optimal rate at the same time. DO you see what I'm saying?

What is your goal exactly? You've given us your bodyweight and bodyfat, so the rest is easy. Now its just a question of concentrating on where you want to go from here...

Ok,

I am toying with doing another powerlifting meet on 26 Sept. so I don't really want to lose bf at an extremely fast pace compromising my strength at this point. I would however like to clean up my eating a bit. I know that it is certainly difficult to lose fat and build muscle (clean) if your on time constraint but considering I am not my caloric level doesn't need to dip to far below my bmr. I do carry alot around my midsection. I'm at about a 38" waist right now and although I intend to get to a 31" waist I don't have the pressure of having to do it yesterday. I'm actually looking for something that would have me where I want to be by early spring 09. So I've got at least 6 months. I wanted to try to work in phases till then. When I used bev in 04 it helped me get pretty lean while maintaining most of my muscle but I was loosing 2-3 lbs a week. And at least over the next 5 weeks I can't afford that if I'm going to do another meet in the 220 lbs class.

At 220 and 15% bf, possibly a little higher, I would reccommend a diet plan about 3000 cals and a 40/40/20 macro split (for your goals). You are gonna have to play with the numbers so they match 40% Pro, 40% Carb, 20% fats, but your diet should look something roughly like this:

Meal 1: 2 whole jumbo eggs, 3 jumbo egg whites, 1.5 cups Oatmeal (measured dry)

Meal 2: 4 scoops Mass Maker, 1 scoop UMP, 2 tbsp Heavy Cream, 3-4 strawberries

Meal 3: 8 oz. Lean Beef, 10 oz. White,or,Sweet Potato, 2 cups green veggies, 1 tbsp Smart Balance butter

Meal 4: (Same as meal 2)

Meal 5: 8 oz. Lean Beef, Chicken, LEan Meat etc, 1 cup cooked Quinoa,or, Brown rice, 2 cups green salad

Meal 6: 2 scoops UMP, 1 tbsp Heavy Cream, 1 cup chopped Strawberries,or, 1 cup blueberries/raspberries/etc (stick to berries)

For supplements, I would use 2 Lean Out Caps per meal, Super-Pak with Meal 1, and I would try 15 Density Tabs: 5 before you lift, 5 during lifting, and 5 immediatelty after you lift... this is optional and more of a luxury, but you may find you LOVE THE RESULTS!

You can work with this diet and drop or add calories where needed depending if you want to shift your goals to fat loss, or, to gain lean mass and strength. Good luck!

Thanks Mr. or Mrs. Butt,

I appreciate the time writing this out and I will take this under advicement the macro breakdown is like Arnold advices in his encyclopia of modern bb. I did it before a time back and really liked the results. I will be working into it over the next few weeks.

Caleb,

Consider it a longer than 6 months to maintain strength and use a 45 min cardio session to be included, but not all high intensity.

As a powerlifter, there's the good chance you do carry most of the fat in the midsection.

Beef is where you'll want to keep your diet for the next few weeks.