Beverly International has been the recognized leader in legitimate bodybuilding supplements and nutrition for over 40 years. In that time we’ve helped thousands of athletes reach their goals in altering body composition – building muscle and losing fat. Below you’ll find the most useful information and sample programs for each goal. Keep checking back for new information.

1. Achieving a Fat–to–Muscle Transition
[a.] Key Points
[b.] Master Food List
[c.] Sample Plan Male
[d.] Sample Plan Female
2. Pre Contest Dieting (Maximum Fat Loss) Plan
[a.] Key Points
[b.] Master Food List
[c.] Sample Plan Male
[d.] Sample Plan Female
3. Gain Maximum Strength and Muscle Size
[a.] Key Points
[b.] Master Food List
[c.] Sample Plan Male
[d.] Sample Plan Female
[e.] Monster Shake Plan
4. Female Figure
[a.] Figure Introduction
[b.] Figure Fit Figure Nutrition Plan
5. Bikini Nutrition Plan

This message has been edited. Last edited by: Rachel,

This is what makes bev. stand out among the rest, you do things like this to help others! Awesome!

Thank you for your insight. This is an excellent guide, you have answered many of my questions. Do you have a training guide to use along with this yet? Great stuff!

Hi there Brickhouse. Hopefully you've found the training guide already, but if you haven't you can find it in the main Frequently Asked Questions section at: http://beverlynutrition.com/ev...46095412/m/255104804

Rachel
Team Beverly

what is the best diet before a show and when should i start it?

It’s really never too early to start preparing for a show. If you are doing Figure or Bikini, go with the corresponding diet from the list above. If you’re doing Bodybuilidng, go with the “Achieve a Fat-to-Muscle transition” diet first. By the 6-8 week out mark, you can then progress to the Precontest Dieting/Maximum Fat loss plan. You can also use this diet for Figure during the last 6-8 weeks if you’re behind on fat loss. Make certain that you read the Key Points and Master Food Lists.

Steven
BI

Hi can you tell me why eggs are not shown on master food list

Rachel
Sorry can you reconfirm the number of egg whites per ounce of protein if substituting?

You can have about 2 egg whites per oz of lean protein.

Rachel
Team BI

if I am to have 3-4 oz lean protein with moderate would 1 whole egg and 2 egg whites be right? Or more egg whites since you said 2 egg whites=1 oz but I was not sure how much the yolk equates to?

egg white=4 g of protein
whole egg=6 g of protein
1 g of carbs
5 g of fat
thus the yolk has the difference in the 2
2 g of protein
1 g of carb
5 g of fat


most lean proteins have about 6-7 g of protein per ounce and fat can range from as low as a <1g all the way up to about 1-2g and thats per ounce so you have to multiply that out for 3-5 ounces whatever you eat per meal

so if 2 egg white =1 oz
then adding a whole egg would be then 2.5 0z worth of protein ?

2 egg whites have 8 g of protein and no fat

1 whole egg has 6 g of protein and 5 g of fat

quote:

You can have about 2 egg whites per oz of lean protein

You can have about 2 egg whites per oz of lean protein PER RACHEL
so if I am subsituting eggs instead of 3 or 4 oz of fish, how many egg whites do I add to the 1 whole egg to equal
3 oz of fish
or 4 oz of fish

that would equate to 5 egg whites and 1 whole egg=
5 egg whites=20 g of protein+6/1/5(egg)=26/1/5

4 oz of chicken breast=28/0/4

so there's that exchange

thank you so much now I can see why I am not adding the muscle.. the 2 egg white +1 whole was not enough. For 3 oz I will do 4 egg whites +a whole.

Again, thank you!

Thats why you need to learn the numbers for any of the foods you want to consume as this will be the easiest way to create exchanges and use other foods and VARIETY!

exchange = Protein/Carb/Fat

yep and once you have that down your numbers will be easy to see for each day!

Protein/carbs/fats