I've been using a Beverly precontest diet for almost 4 weeks now and I've hit a wall.. I've been 100% strict with the diet and I'm stuck at 177 and probobly around 12-13% BF. I did the same plan last year starting with the 4 weeks diet and dropped to 170 in 4 weeks.. What gives?
Here's the 4 week out plan that I'm currently using:
meal 1
6 whites
5oz turkey
1 grapefruit

meal 2
2 scoops of protein in water

meal 3
6-8oz chicken
4 cups salad
1 serving almonds

meal 4
same as meal 2

meal 5
6oz lean beef
1 cup spinach

Wednesday and Saturday I add a 6th meal:
1 sweet potato
1.5 cups oatmeal blended into some protein powder
1 cup broccoli
1 bannana

I'm also using :
lean out
ultra 40
mass aminos
GH factor
energy reserve
multi vitamin
and taking 3 scoops of glutamine along with a handfull of aminos during training.

meal 1
No egg whites for one week then use 4 egg whites with 4 oz beef
8 oz turkey
1 grapefruit

meal 2
2 scoops of protein in water
add fruit 4 strawberries or a small apple

meal 3
6 oz chicken
4 cups salad
1 tbs flaxseed oil 1 tsp olive oil

meal 4
same as meal 2

meal 5
6oz lean beef every other day sub for fish, tuna or cod
1 cup spinach

Wednesday and Saturday I add a 6th meal:
8 oz sweet potato
3/4 cup oats no protein added
1 cup broccoli or mixed vegetables
1/2 banana

Do this for 2 weeks. The meal plan will need to be reworked again.

great! Thanks for the reply. So you think I need to shake things up a bit in order to break the plateau? I figured if I just stuck with it, the weight would come off.. I just wanted to make sure this was a solid plan.. This 4 week diet has been extremely difficult for me mentally.. I've been unfocused at work and VERY moody.. Suprisingly, the hunger hasn't been unbearable like last year and I've accepted that I am no longer eating for the taste, but for the content. (i am a very big eater when I'm not being strict)
I really like the addition of fruit with the second meal.. The fish I may not be able to do as I just don't eat it much at all. I will welcome dropping the whites for a week.. Eggs really suck when you take that 1 yolk out of there.. Thanks alot!!

Big Mike,

Use fruit in both #2 and #4.

The fish is there to spark the thyroid as well as that carb-up meal. By the way, no supplements are to be taken with that carb meal.

Will do sir.. I forgot to add that I am also using an Omega 3-6-9 supplement with meals 1, 3, and 5.. That should help with my lack of fish.. Did the 8oz of Turkey without whites today.. Tastey!!! Thanks for your help. I'll update my progress.

Update:
Made a few tweaks over the last few weeks and dropped some serious weight!! It's been about 4 weeks from the original post and I've gone from being stuck at 177, to 165 and still losing!! Thanks for all the help.. 3 more weeks to go!!

Great! For a change up, use 5 oz salmon 3X per week.

Frank I was on a similar diet plan as Big Mike . Taking Lean out , & keto and just started gh factor. Put in the changes you suggest to him. I dropped to 256 @17-18 % bf I was 271 @20% bf three weeks before. I am at the two week threshold . What is the next change ?

GREAT!!

Take out the beef for two weeks. Sub with only chicken and fish, no other meats. Use good, cold water fish, no catfish.

Add 2 TBS heavy cream to each of your shakes.

GH Factor upon rising and bedtime. Use 4 in the AM, 6 in the PM.

Keep the 6th meal at this time and make sure you are using a variety of vegetables.

If you haven't added cardio, add 30 min walk at no more than 3.5 mph only, 3X per week.

Are you just preparing for summer or looking to do a contest?

No contest . Trying to get into the best shape for myself.
I have added cardio 3-4 times a week 30 @ 3.5 at 7.0 incline . I will go ahead with the changes

quote:

have added cardio 3-4 times a week 30 @ 3.5 at 7.0 incline . I will go ahead with the changes

You may experience a major drop again or only 3-4 lb loss over the next two weeks. Your intial loss is not drastic, but a large amount, but proportionately, "normal" because you were at 271.

I just want to make sure you're not too low on calories.

Adding the whipping cream in the shakes is going to compensate for some of the saturated fat in the beef, but the blend into the shake will have such an anabolic effect it may counter the "weightloss" and increase muscle density, or at least that's what I'm hoping for.

The reason I was incorporating the cardio: To increase fat burning principles by way of O2.

Let us know!!