Here is what I did for my last competition…in which I competed at my highest weight and was ripped to the bone! As the competition got closer I switched to the second diet/supplementation. This program worked incredible for me…

Meal #1
8 oz. 92% lean beef
3 egg whites, 1 Whole Eggs
1 grapefruit

Meal #2
Protein Drink: 2 scoop UMP, 2 TBS heavy whipping cream


Meal #3
8 ounces chicken (weighed prior to cooking)
2 cups salad (lettuce, tomato, carrot, cucumber, green peppers, etc.)
with 3 TBS Newman’s Own Oil & Vinegar Dressing

Meal #4
Protein Drink: Same as meal #2

Meal #5
10 ounces lean protein source
2 cups Vegetables

Meal #6
Protein Drink: Same as Meal #2 except no heavy cream, substituted 1 tablespoon of almond butter.

Monday and Thursday 1.5 cups oatmeal (precooked)
10 oz. sweet potato, 1 medium banana, 1 cup low vegetables, 1 TBS butter

Supplements:
Super Pac with meal #1
4 Mass Amino with each meal
6 Ultra 40 with each meal
2 scoops Glutamine Select throughout workout
8 Synergy before training and 8 after training

SECOND PHASE
Meal #1
5 oz. 92% lean beef
6 egg whites
½ grapefruit

Meal #2
Protein Drink: 2 scoop UMP, 1 TBS heavy whipping cream


Meal #3
6 ounces chicken (weighed prior to cooking)
2 cups salad (lettuce, tomato, carrot, cucumber, green peppers, etc.)
with 2 TBS Newman’s Own Oil & Vinegar Dressing

Meal #4
Protein Drink: Same as meal #2 (Except NO heavy cream)

Meal #5
8 ounces lean protein source
2 cups Vegetables

Meal #6
Protein Drink: 1 Scoop UMP and 1 tablespoon of almond butter.

Monday and Thursday 1.5 cups oatmeal (precooked)
10 oz. sweet potato, 1 medium banana, 1 cup low vegetables, 1 TBS butter

Supplements:
Super Pac with meal #1
3 EFA GOLD with meal #1 and #5
4 Mass Amino with each meal
6 Ultra 40 with each meal
3 Muscularity with each meal
2 Lean out with each meal
1 Energy Reserve with each meal
16 Synergy before training and 16 after training
TRAINING: 4 scoops Glutamine Select and 20 Muscle Mass
NOTE: at three weeks out I added 2 Energy Reserve per meal
-JEFF WILLIAMSON

I couldn't ignore this one. I love looking over this board, but I guess since all these guru's (Wade(s), Daniels, Jeremiah, Roger, Sandy, and even Jeff Williamson, the one and only "garage gladiator" have all chimmed in, I guess I will too!

Ok, when I went to LA last month, I had lunch with Dr. Jim Stoppani who writes for muscle and fitness. This guy is great. He is to writing what Beverly is too supplements. Everytime he writes something new, he has research to back it up. He visits colleges and gets them involved in his studies--so basically, he gets off his butt to make sure what he speaks of is the truth! So,he looked over the diet below, and fixed it by adding Mass maker...

Since I've gotten back, I've tried something different. So far I think it's working great.

I went over my current diet and told him about all of the beverly supps. Below was my current diet:

Meal 1: 2 scoops of UMP mixed with 1 cup of oatmeal and 1 tablespoon of flax. 3 quadracarn, 2 Ultra 4's, 4 ultra 40, 4 Mass

Meal 2: 2 scoops of UMP mixed with water, 3 Density

Meal 3: Favorite recipe: 2 cans of tuna drained, 1 cup of oats, 2 egg whites and 1 whole egg, 1/2 cup of chopped spinach and some chopped onion. Mix all together with favorite spices (garlic powder, paprika, lowerys seasoning, etc.). Form into a patty and fry using 1 tablespoon of Olive Oil.
2 ultra 4's, 4 ultra 40's and 4 Mass

Meal 4: Pre workout: 2 scoops of UMP, 1 tablespoon of flax, 3 Quadracarn, 2 scoops of glutamine and 2 scoops of creatine. 10 Synergy and 2 scoops of uplift, 3 7-keto, 1 cup coffee

Meal 5: Post workout: 2 scoops of Muscle Provider, 1 scoop of glutamine, 1 scoop of creatine, 5 density

Meal 6: Heidi's Dinners'... Usually a fish, chicken, or read meat (about 10 ounces), pasta or potato (about 50 grams of carbs), 2 cups of veggies, 4 ultra 40, 4 Mass, 3 Quadracarn

Meal 7: two scoops of UMP, 3 Density

Meal 8: 11 egg whites, one whole egg,

Bed: zma and GH factor (3 zma and 10GH Factor)


OKAY!!! Here is what I've changed since then. MASS MAKER. My god, just in the past two weeks, it has made a huge difference. I've added three scoops of mass maker with every shake except meal 7. I know I need to be careful, as my calories are a little high right now, and I possibly could be in a carb loading phase from the trip to L.A where I had to cut calories pretty low due to them calling me and me only having two weeks to get ready for a cover shoot. But, even if that is the case, here is what I'll do. If I feel like I'm putting on fat, which I'm not yet (just getting so much bigger, harder, and stonger), then I'll just cut the Mass Maker out for a few weeks, and then reintroduce it (cycle it basically).

The only thing I am now dealing with, is "how much of these recent gains are from the added Mass Maker, and how much are from the new Creatine Select"??? I might have to cut one out and experiment, but things are going so well right now that I really don't want to cut either out.

Brian

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

I would really like to see more diet plans from women who have successfully gained some muscle and lost fat. Any ladies out there who can contribute?

I second that Lindy!!! Let's here from the successful ladies!

Don’t forget about using www.bodybuildingworld.com as a resource. That’s what we have it there for.

Here are three plans from women who put on muscle and lost fat with their Beverly plans. In fact, these plans were some of the original templates for all of the successful plans that have followed using Beverly methods and supplements.

Jonie Lee - http://www.bodybuildingworld.com/vol6_1/mscin200.html

Michelle Woo - http://www.bodybuildingworld.com/vol7_2/in_shock.html

Shellie Jones - http://www.bodybuildingworld.c...8_3/worthy_goal.html

Rachel Wade
Team Beverly

I can't believe it took me this long to find this post. I love these types of posts. The following is a diet Roger had me on years ago. I enjoyed it as I am a big eater. It can be expensive but it added some real thickness during this time period. I put on about 10 pounds in 3 weeks but with very little increase in bodyfat. I was also about 7% at the time. This was before the days of Synergy, Glutamine Select,etc. The only supps I used were Ultra 40, Mass Aminos, Creatine Select and Lean Out. This is not for those who dont like to eat and I would also advise you make sure the plumbing in your house is up to the task as well. Sorry, I know that maybe TMI but, it is my official disclaimer. On week 3 the carb meal was very hard to do but, I made it work. Once this gaining phase ended, we did a 3 week hardening phase.
Meal 1 (Shake)
3 scoops MP
1 scoop 100% egg
2 whole eggs
4 tbs heavy cream
4 tbs safflower oil

Meals 2-5
6oz chicken or tuna
6oz lean beef
1-2 cups of veggies

Post training shake
3 scoops MP
2 tbs heavy cream

Carb up meal each night
1 cup oats
1 medium yam
1 banana
1 cup veggies
1 tbs butter or peanut butter

Candy...this is long over due and I hope you've gotten an answer to your question before now. I don't know how I missed your question. I'm sorry.

For the flax oil, I only mix that in my shake if I'm having Muscle Provider. For the strawberries, I usually only mix those in if drinking the MP, but sometimes, if I'm really needing a change I'll add a few strawberries or some blueberries/raspberries in with my UMP too. If I add it to my UMP it's usually in my pudding.

Rachel
Team BI

I'm looking for a new diet. Hopefully sombody can help me out ? I work 3rd shift 6pm/6am. I train while at work around 9pm. 34 years old, 140 pounds.

Meal 1
ground turkey
1 cup of oatmeal
leanout 2

Meal 2
ump 2 scoops

Meal 3
same as meal 1

Meal 4
same as meal 2

Meal 5
ground turkey
sweet potatoe
leanout 2

Post workout meal
3 scoops of mass maker

Meal 6
ground turkey
1 cup of vegs or 1/2cup oatmeal
leanout 2

Meal 7
ump 2 scoops

quote:

Originally posted by ETX:
Here is a great nutrition plan that rotates calories from high to low for competitors looking to add lean mass and minimize fat gain. Great for a few months before starting a comp diet....this diet was for a drug free male competitor of just over 200 lbs off seaon in his early 20s...starting a year out this competitor put over 10 lbs on his competition stage weight. WITHOUT DRUGS!

Lean Gain 10 days
Meal 1
4 Eggs
2 Egg Whites
8 oz lean meat, 2 94% lean patties
1 Cup Oatmeal
1 English Muffin

Meal 2/Meal 4
2 Ultimate Muscle Protein, 4 frozen/fresh strawberries
4 TBS Heavy Cream
OR
1 Chicken Breasts 1 Cup Cottage Cheese
Grapefruit
Handful of Mixed Nuts

Meal 3
2 Chicken Breasts / 10 oz tuna/8 oz lean red meat and 1 Cup Cottage Cheese
10 oz Sweet Potato
2 Pcs of Whole Grain Bread
Salad
1 TBS Olive/Flax Oil and Vinegar

Meal 5
12 oz Lean Red Meat/Fish/Chicken/Turkey
Large Salad or Mixed Vegetables
1 TBS Olive Oil

Meal 6
1.5 Cups Cottage Cheese
1 Light Low Calorie Yogurt
1 Green Apple

Post Workout
4 Scoops Mass Maker
2 Muscle Provider or Ultimate Muscle Protein


Supplements
Super Pak, 1 with meal 1
Ultra 40, 4 per meal
Mass Aminos, 4 per meal
Optional
ZMA, 3 before bed, empty stomach
Muscle Synergy, 8 before bed and upon rising
2 Creatine Select Before Training

Hardening 5 days
Meal 1
2 Eggs
4 Egg Whites
5 oz lean meat
1/2 Cup of Oatmeal
1 Grapefruit

Meal 2/Meal 4
2 Ultimate Muscle Protein
2 TBS Heavy Cream
OR
1 Chicken Breast
1 Hard Boiled Egg
1 Tomato

Meal 3
Chicken Breast/6 oz tuna/4 oz lean red meat
6 oz Sweet Potato

Salad
1 TBS Olive/Flax Oil and Vinegar

Meal 5
8 oz Lean Red Meat/Fish/Chicken/Turkey
Large Salad or Mixed Vegetables
1 TBS Olive Oil

Meal 6
1 Cup of Cottage Cheese
1 Green Apple


Post Workout
2 Scoops Mass Maker
2 Ultimate Muscle Protein


Supplements
Super Pak, 1 with meal 1
Ultra 40, 4 per meal
Mass Aminos, 4 per meal
Optional
ZMA, 3 before bed, empty stomach
Lean Out, 3 between meals 4 times daily
Muscle Synergy, 8 before bed and upon rising
Glutamine, 2 Scoops during training
2 Creatine Select Before Training

etx
i am 26, 5 11 and weigh 170. im looking to use this plan, but i am not sure of the adjustments i need to make for my weight for both lean gain and hardening. can you help me?

This diet got me shredded in 2003 and 2004. I have to say I haven't been having much success lately, but this got me from 217 in the low 20s BF % to about 170 and 8%.

1) 6 egg whites, 2 yolks
93% lean ground beef 5 oz.
1/2 grapefruit

2) 2 scoops Ultra Size
4 strawberries
2 tbs heavy whipping cream.

3) 1 can tuna fish
2 cups salad greens
2 cups salad veggies
2tbs Newman's Own dressing

4) same as 2.

5) 8 oz. lean beef, chicken, or fish
1 whole bag (about 5 cups) of frozen
broccoli or cauliflower OR one 14 oz can
green beans.

Mon-Thur carb meal of:
1.5 cups oatmeal
10 oz sweet potato
1 medium banana
1 cup veggies
2 tbs butter or peanut butter

**Supps to include

4 ultra 40 and 4 mass amino with each meal
2 gh factor with meals 1, 3, and 5
4 lean out with every meal
1 superpak daily

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

Aloha from Hawaii,
My Name is Joseph Christopher and i live on Oahu. A little bit about me I'm 33 years 5'10 at 235lbs.(not all muscle). About 12 years ago my friend introduced me to bodybuilding on a dare because i was overweight and not in shape. I had turned to Roger at Beverly International who helped me with my nutrition and supplement plan. I never have met him but it meant so much to me what he did for me I can't even put it in to words. Well I have let my self slip in the past 4 or 5 years and im talking about the nutrition side that i have gotten out of shape. I have still trained but have not taken any supplements or anything.I need help with a diet and supplement regiment that I can drop my fat and gain muscle. Please Somebody help you can email me at topdawgdesigns@gmail.com and I will send upto date pictures of me. Thank You very much

Doberman has some great tips and answers for you under your other post.

Anything that is recommended by the Beverly Staff will be exactly what you need.

Hi for below Shake option would a fat source be added as in the other 2 options?

50-20-30 Gain Muscle – Lose Fat” Diet Plan
Here is a typical meal plan based on six meals. You can adjust portions or add or
decrease a meal as needed to maintain progress.
Breakfast (recommended): two whole eggs, four egg whites, five ounces lean beef, onehalf
cup oatmeal.
[Option B (if you don’t like eggs): eight ounces lean beef, one-half cup oatmeal.]
[Option C (if you want to drink a protein shake for breakfast): two scoops Ultimate
Muscle Protein, one-half cup liquid egg whites or egg beaters, one-third cup oatmeal, and
one-third cup frozen blueberries or three frozen strawberries.]

I personally would follow the diet for 4-6 weeks as it's listed in the book without making any changes. If you come to a plateau in results at that time, then you can either make some additions or cuts to the plan, or move to another plan.

Rachel
BI

Quick question for Steven,
How could I effectively modify your aforementioned diet (your "trump card") for myself? I am a 38 year old woman bodybuilder- 5'7" tall and 148 lbs- about 10-12 percent BF. Any helps to tweak it would be appreciated! Thanks!

Hi Colleen,

You're pretty lean based on the BF% you listed so a plan like this should work well for you. I would simply cut the portion sizes by a third. So you would eat 2/3 of each portion size listed. For example, if something says 6 oz, you would eat 4. If it says 3 tbs cream, you would do 2. You don't have to be as precise as an atomic clock as some people would suggest. That's for another time, like precontest. Do the same with the supplements (insead of 6 U40 per meal, do 4. Instead of 5 Mass, do 3, etc).

Begin there and monitor your progress. After 2-3 weeks you can add or subtract more food depending on what's happening.