Throughout the years our Beverly staff, Sandy and I have worked with innumerable athletes and competitors. To give the best guidance possible to our board viewers I'm asking those of you who still visit the board to post one of your very effective Beverly diets from the past, along with your results from following it. That way new viewers, and those who have forgotten just what kind of results are possible, will have a starting point. The goal would be for forum members to actually use these programs as templates for their own success. It doesn't have to be a competition program, although that is ok, but one where you improved your body composition by gaining muscle while losing fat, or even an effective muscle size and strength nutrition program.

Thanks,
Roger

This one is my trump card. Anytime I want to build muscle and lose fat, I pull this diet out and have great success. I’ve used it for years and it works every time. If Jeremiah is reading this, he will remember this diet because he, Mark Ritter, Chris Redmon (and the list goes on) have all suffered defeat in our Body Composition Challenges when I followed this!
After several weeks or months, if muscle gain slows, I add 24 Muscle Synergy per day too.

Supplement Program:
Super Pak – 1 pack with meal #1
Ultra 40 – 6 tablets with each meal
Mass amino – 4-5 tabs with each meal
Lean Out – 2 capsules with each meal
Ultra C – 2-3 tablets daily
During Training: 3-4 scoops Glutamine Select mixed in water

Meal #1
2 whole egg + 4 egg whites
6 oz. very lean meat
1/2 cup oatmeal - before cooking
Or
2 scoops UMP or Muscle Provider, ½ cup oats, 3 tablespoons Heavy Cream

Meal #2
Protein Drink: 2 Scoops Muscle Provider, 3 TBS heavy whipping cream, ¼ cup blueberries, 4 strawberries
Or
2 scoops Ultimate Muscle Protein, 2 TBS Heavy Cream, enough water to make shake or pudding

Meal #3
8 oz. lean meat
6 oz. sweet potato or 2/3 cup cooked rice
2 cups vegetables (broccoli, etc.) or salad with 2 TBS. Vinegar and Oil Dressing

Meal #4
(same as meal #2)

Meal #5
8-10 oz. very lean meat
2 cups vegetables
or Salad with 2 TBS. Vinegar and Oil Dressing

Meal #6
Protein Shake or Pudding: 2 Scoops Ultimate Muscle Protein, 2 TBS Heavy Cream, add enough water to make shake or pudding

Steven

Below has been my go-to diet program for about 10 years now. It’s very close to the first “Beverly Diet” I ever followed; other than the addition of some supplements we didn’t have back then. I got amazing results then, and consistently get great results every time I follow it. It’s perfect for building muscle and losing fat – and also for maintaining after a rapid fat loss plan. Everyone I know who has consistently followed this plan has gotten awesome results…regardless of age, body type, metabolism, etc.

Supplement Program
1 – Super Pak with meal #1
3 – Ultra 40 with each meal
3 – Density with each meal
2 – Lean Out with each meal
3 caps – 7-Keto MuscLean 2 x daily
3 scoops – Glutamine Select mixed in water and sipped during training
2 heaping scoops – Up-Lift 20-30 minutes before training and endurance activities
*I add some additional supplements depending on if my main focus at the time is building muscle, losing fat or improving endurance/recovery.

Meal #1
3 egg whites + 1 yolk
3 oz chicken, turkey
½ cup oatmeal
3 EFA Gold caps

Meal #2
2 scoops Ultimate Muscle Protein in 12-16 oz water OR
2 scoops Muscle Provider + 4 strawberries + 1 tbsp flax oil in 12-16 oz water

Meal #3
5 oz chicken, turkey, tuna or 7 oz whitefish
4 oz sweet potato or ½ cup cooked brown rice or ½ cooked rice and ¼ black or red beans combined
1 cup vegetables + 2 tbsp Paul Newman’s’ oil & vinegar dressing

Meal #4
Same as #2

Meal #5
6 oz chicken, turkey, tuna, whitefish, salmon (1 x weekly) or 93% lean beef (1-2 x weekly)
1-2 cups vegetables
3 EFA Gold caps

Steven, I used this exact same diet (you designed it for me) 4 years ago. Best fat loss ever, but one major problem: I was very flat and "stringy", with a serious loss of muscle tone and hardness.

3 things I didn't do: glutamine select (wasn't out yet I don't think)

Synergy during training

Fibrous carbs (vegetables)

Would these 3 factors result in the previously mentioned outcome?

Its because that plan is low carb. Less carbs, egual less glycogen which equals flat and stringy. Great for fat loss, but IMHO hard on the LBM.

Ah yes I remember that diet all too well as I believe Steven kicked my butt in two transformation challenges.

I would have to say my favorite diet of the ones listed on the website would be the following in which I followed for the 2000 NPC Nationals. It worked for me quite well in preparation for that show. I used this base plan for 16 weeks straight and as I got closer to the show I dropped saturated fats and I believe a meal. Keep in mind that I was 215 to 220 lbs so calories were in the range of 15 to 16 calories per lb. Most people will need 12 to 16 calories per lb based on their metabolism and many other factors.

Also I would not use 100% Egg, which I miss and Ultra Size so someone would need to replace Muscle Provider and/or UMP for what is listed.

Meal #1
8 oz. 92% lean beef
4 egg whites, 2 Whole Eggs
1 grapefruit

Meal #2
Protein Drink: 3 scoops Ultra Size, 2 TBS Whipping Cream,
18 oz Water

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

Meal #4
Protein Drink: 2 scoops Muscle Provider, 1 scoop 100% Egg,
1 scoop Ultra Size, 2 TBS Whipping Cream, 4 Frozen Strawberries,
20 oz water

Meal #5
2 Cans Tuna or 12 oz sirloin steak
2 cups Vegetables

Meal #6
Protein Drink: 3 scoops Muscle Provider,
1 scoop 100% Egg Protein, 2 TBS Whipping Cream,
4 Frozen Strawberries, 20 oz water

Every 3rd day as a 7th meal: 2 cups oatmeal (precooked)
or cooked rice, 12 oz. sweet potato,
1 banana, 1 cup vegetables, 1 TBS butter

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

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

Here is another one I used for a competitor that competed the first week of March this year. This competitor was lean enough that a switch to the twice weekly carb up diet, oft called the Bev diet, was not necessary. He also did NO CARDIO and is drug free.

Male
Mid 20s
170 or so pounds
College Student*
*Note the lack of fat loss supplements as the competitor could not afford them

This program resulted in low single digit bodyfat via the Beverly 9 site method.



Here is his last 4 weeks diet before his comp

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

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
Salad
1 TBS Olive/Flax Oil and Vinegar


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

Post Workout
2 Ultimate Muscle Protein



Supplements
Super Pak, 1 with meal 1
Ultra 40, 4 per meal
Mass Aminos, 4 per meal
Density 5 before and after workout


1 day
Meal 1
2 Eggs
4 Egg Whites
5 oz lean meat
1/2 Grapefruit

Meal 2/Meal 4
2 Ultimate Muscle Protein
OR
1 Chicken Breast
1 Tomato



Meal 3
Chicken Breast/6 oz tuna/4 oz lean red meat
Salad
1 TBS Olive/Flax Oil and Vinegar


Meal 5
6 oz Lean Red Meat/Fish/Chicken/Turkey
Large Salad or Mixed Vegetables


Post Workout
2 Ultimate Muscle Protein



Supplements
Super Pak, 1 with meal 1
Ultra 40, 4 per meal
Mass Aminos, 4 per meal
Density 5 before and after workout

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

You will have 4 high calorie days with 3 lower calorie days.

#1
8 egg whites
1 cup oatmeal or 1 cup brown rice
8 oz. turkey or chicken breast or 96% lean beef
3 EFA Gold or Flax Capsules

#2
3 scoop UMP

#3
10 oz. chicken breast or white fish
6 oz sweet potato or 1 cup cooked rice
1 cup vegetables
3 EFA Gold or Flax Capsules

#4
3 scoop UMP

#5
10 oz. chicken breast or white fish
2 cups green veg.
3 EFA Gold or Flax Capsules

#6
3 sc. UMP
or
10 oz. chicken breast or white fish
1 cup green veg.

On training days (only do this 4 days per week) Pre and post training
1 scoop Muscle Provider + 3 scoops Mass Maker

Have a whole meal about 2 - 3 hours before training, have the pre workout drink, train then have the post workout drink. Wait about 1 -1.5 hours then have a whole meal

Was good for me for 5-8 lb of lean tissue gain, courtesy of Jeremiah!

Rachel, just curious...with meals 2 and 4 are you mixing the strawberries and flax oil with either/or UMP/MP? or just MP? just wanting clarification. thanks for the info!

Kevin, if you were feeling flat and stringy, it maybe was not enough overall food for you. Don't make the mistake of assuming it's because it's not high carb. In fact the last time I followed this diet I gained 11 lbs of muscle and lost 13 lbs of fat for a net change of 24 lbs over the time frame of our challenge. Yes, you will deplete more glycogen, but that's how you most effectively burn fat. The protein, nutrients and calories will feed your muscle. Your body doesn't have much reason to go through the trouble of retrieving fat from storage, transporting it to muscles and converting it to glycogen otherwise. If doing a high carb diet, essentially that's why you generally have to do more cardio – you have to get through the glycogen to get to the fat.

Also, the supplements that you did not include will make a huge difference on your recovery, muscle gain/retention, pump, strength, etc.

In addition, flat or round muscles are as genetic as anything else. About the only way to never feel flat is to eat lot's of food, which in turn works against what we're trying to do. I've "felt" flat plenty of days while following every type of diet. But then I do a checkup to see how much muscle I’ve gained or retained and suddenly I don’t feel so flat anymore. The effectiveness and result of this diet is undeniable. Feeling flat can/will fluctuate from day to day on any significant fat loss diet.

Steven

Mecca,

Ah yes I remember that diet. You should post what you did this past week and the approach you did for your final week, it is unconventional as most people think you need to peak the final week.

Oh ok I will just tell everyone what Mecca did. He did a show 2 weeks ago and was slightly off so he woke up 2 days later and we actually increased calories for a few days then pulled back carbs slightly and kept his carbs moderate and just kept it there for the final 7 to 10 days. He got tighter and tighter and tighter. He did not follow low carbs and did not follow high carbs. He did a reasonable to high amount of cardio but the point is at 2 weeks out was basically shredded and needed to drop just a hair and tighten up a hair.

Well he just kept with what was working and already had adequate carbs in his diet so we didn't reduce or increase. He trained through Thursday heavy with cardio and then simply cut out training on Friday, went to straight plain water a few days out with a slight reduction in sodium and cutting out all condiments with a few other changes and well Mecca tell them how you looked?

My point to the post is Mecca did what I have been preaching for 10 years. Get in shape 2 weeks out and put it in cruise control and you will look great the day of the show by making a few modifications the final couple of days. Slight modifications.

Also Mecca incorporated a higher dose of Density and Quadracarn the final few weeks along with keeping the diet the same and he was peeled the day of the show.

I am going to post one more diet that I don't think has ever been posted. It is the Super Gas, no one will ever want to be around you diet. but it put like 30 lbs on me in just a few weeks, it was insane and I pull it out of my back pocket every once in awhile when someone complains they can't gain weight.

Meal #1
5 to 6 egg whites
1 cup oatmeal
+
1 scoop protein & 3 scoops Mass Maker

Meal #2
5 to 6 oz lean meat
1 cup cooked rice or 6 oz sweet potato or regular potato
1 cup vegetables
+
1 scoop protein & 3 scoops Mass Maker

Meal #3
5 to 6 oz lean meat
1 cup cooked rice or 6 oz sweet potato or regular potato
1 cup vegetables
+
1 scoop protein & 3 scoops Mass Maker

Plus 3 additional shakes in between consisting of:
2 scoops Protein + 6 scoops Mass Maker

If you are doing the math that is 27 scoops of Mass Maker per day + 9 scoops of protein + all of the food. It was 3 meals with a shake at each meal plus 3 giant shakes elsewhere.

I do not remember all of the supplements but it was probably Super Pak, Mass and Ultra 40 with meals.

I was taking the digestive enzymes due to the high level of calories and was maximizing lean mass by incorporating Mass during training (up to and exceeding 40 per training session).

I challenge anyone to try this for more than a couple weeks as it is great but hurts the pocket book some as well as a few other things.

Also when I did this diet the protein that you see listed in with the Mass Maker was actually 100% egg so the shakes would either be 1 scoop 100% Egg with 3 scoops Mass Maker or 2 scoops 100% Egg and 6 scoops Mass Maker. Since 100% Egg is not made any longer I would use regular protein.

The final tally was something like (including the egg powder) 100+ egg whites per day and all of that Mass Maker plus other food. It was an experiment and you can guess that I got pretty big on it!

Thanks Jeremiah. You probably have as much experience with the effectiveness of various diet plans as anyone that's been to Beverly. If you were to do this diet today, I think I'd use Muscle Provider with the Mass Maker. Since you are eating every couple of hours and Mass Maker is primarily casein protein, the fast acting and easy digesting Muscle Provider might be even more effective. It would definitely cut down on the gaseous emissions and maybe someone could stay in the same room with you.

All,

I've recently been noticing a ton of higher carb diets that are coupled with LISS Cardio on the boards. Although these diets and training protocols can yield results, I personally don't get paid for my bodybuilding hobby and thus cannot justify spending so much time training to balance out the higher carb and calorie content of these diets. Sure I love training just as much as the next guy/gal but I have a hectic career, a wife who I love to spend time with, a four bedroom house that didn't come with a chef, maid, or gardner, and five pets that are higher maintenace than most children.

In carrying on with the theme of efficiency, I'm reposting probably the easiest diet plan that has enabled me time and time again to gain a stupid amount of muscle while slightly lowering my bf%. Any questions, concerns, rebuttles, etc., feel free to email me or reply to my post. Enjoy!

I sipped this "Monster Shake" periodically throughout the day and ate three whole food meals (typically 6 oz. lean beef, and 1 cup green veggies) every 2-3 hours for 6 weeks. Breakfast was always 4 whole eggs, 1 slice of swiss cheese, and 4 TBS. Salsa. When I orginally started this 8 week gaining phase, I weighed 180 lbs. at 11%BF and ended at 200 lbs. and 10%BF (no BS, I actually gained this much while dropping BF% NATURALLY). The shake tasted like a frosty from Wendy's but after about 3 weeks of drinking this thing everyday, it becomes quite the chore.

"Monster Shake" Recipe: 1 cup Ultra Size (obviously UMP would now be used), 32 oz. Whole Milk, and 16 oz. of heavy whipping cream. This makes one day's worth of "Monster Shake."

In my experience, this shake works best if you mix the milk and Ultra size in a blender. While your milk and Ultra Size are mixing, pour the cream into a LARGE (at least 60oz. Rubbermaid beverage container). Finally, add the milk/Ultra Size mix to the cream in the beverage container. Secure your lid, give a few shakes to stir everything together and you're ready to GROW.

In addition to the food plan, the following supplements were utilized (listed from most important to least important):

Super Pak: 1 with meal #1

Ultra 40 (6 per meal or shake)

Mass Amino (4 per meal or shake)

Lean Out (1 per meal as a precaution to elevated trig. levels)

EFA: This was not available from Beverly when I orginally experimented with this plan but I see tremendous value in utilzing this product to balance the high saturated fat content of this diet.

Muscle Synergy (16 in the a.m. on empty and 16 in the p.m. before training) note: 16 total/day will work just fine. I however have seen really remarkable results with higher doses of L-Arginine, HMB, and Creatine.

Training was abbrevitated and consisted of total body workouts/3 days per week. Exercises were performed with heavy loads to falure or near failure depending on the movement. Workouts never exceeded 45 minutes and Cardio was never performed.

Finally, I forgot to clarify that in the final 2 weeks of the gaining phase, I would switch to a more traditional Beverly style Lean Gain/Fat Loss diet with carbs at meals 1 and 3. In addittion to every whole food meal, 3 scoops of Mass Maker were consumed. If I needed to utilize a shake in place of whole food, 2 scoops of MP plus the 3 scoops of MM were consumed. All supps. stayed consistent except the Lean Out was dropped and 1 serving of Creatine Select was taken with every meal for week 7 and then only taken in the a.m. and post workout in week 8.

I've been competing since 1986, and in one point in my career I was averaging 7-9 shows per year. In 2000 I placed second in the lightweight division in the NPC East Coast Nationals. As a natural. This was my first show that was non-tested. The guy who beat me was short, but monstrous. His conditioning wasn't spot on but the amount of muscle he had was staggering. I decided then and there that NO ONE was going to out muscle me again. LOL

I took the next year off from competition, and midway through I came up with a mass gain plan centered around Beverly supps, and nutritional protocols and guidelines. In 6 weeks I went from 151 lbs to 174 lbs with very little fat gain. Didn't do any cardio, and set many PR's in the gym. Heck I don't do any cardio for shows, so why am I going to do any in a weight gain phase.
Supplements:
-1 multizyme with each meal
-5 Mass, 5 U40 with each meal
-Superpack with breakfast
-20 Mass Amino's, 20 Muscle Mass, 6 Energy Reserve, 6 GH Factor during training.

Meal 1: 3 whole eggs, 6 whites, 1 cup oatmeal, 1 scoop Muscle Provider + 2 scoops Mass Maker.

Meal 2: 6 ounce 99% ground turkey, 2 cups veggies, 1 scoop Muscle Provider + 2 scoops Mass maker.

Meal 3: 2 scoops Ultra Size + 4 scoops Mass Maker in water.

Meal 4: 6 ounce 96% lean ground sirloin, 1/2 cup brown rice, 1 cup veggies, 1 scoop Muscle Provider + 2 scoops Mass Maker.

Meal 5: 6 ounce 99% lean ground turkey, 2 cupps veggies, 1 scoop Muscle Provider + 2 scoops Mass Maker.

Meal 6: 6 egg whites, 2 packets instant cream of rice, 1 cup fresh berries, 1 tbls peanut butter, 1 scoop Muscle Provider.

Afterwards I realized just how potent and "clean" Beverly's proteins were, especially Mass Maker. I consider their proteins food sources and routinely use the powders going right into a show. All my peak week carb loading procedures include Mass Maker.

The following year I competed at my heaviest weight ever with some of the best conditioning I can remember.

I would love to try something like this again in the near future.

Okay on Jeremiah's request here it is, I just achieved my best conditioning ever at this show.

The last 2 weeks following a show where I wanted to get harder and leaner I followed this up until Fri. morning before the 2nd show.

1) Take one of your meat options from another meal and substitute your eggs for the meat so you will not eat eggs tomorrow.
2) In fact you if you wanted to tighten up tomorrow go to 8 oz 90% lean beef (you want a fattier meat) and a 1/2 grapefruit for 5 to 6 meals. Do this on Saturday as well.
3)You should be drinking a ton of water right now. Drink 1 to 1.5 gallons of water tomorrow and about a gallon total on Saturday.
4) cut salt back to 1/8 tsp tomorrow and Saturday
5) tomorrow double normal Ultra 40 content as well as Density and Quadracarn. Do the same on Saturday
6) tomorrow tea and coffee are fine as well as a glass or two of wine but do not do the sweating thing.
7) potassium if you wanted you could start doing this today, tomorrow and Saturday - 1 tablet per hour today, 2 tablet per hour tomorrow and 3 tablet per hour on Saturday up to prejudging
8) if you feel that you need to be more full have a pancake breakfast with syrup in the morning of the show. If you do this then only sip on water throughout the day, if you do not do this meal keep drinking water.

Remember balance and nothing in excess. You do not want to eliminate your water, sodium or cut anything. We are just cutting back.

For pumping up I did the standard muscle goo, and right before pumping I goobled down hand fuls of raisins and 16 synergy.


Diet I followed up until Friday morning before switching to the beef/grapefruit.
#1 66 Oatmeal
285 Egg white
1 Egg,whole
6 Ultra 40
2 EFA caps

Total Grams 58.23 48.13 11.28

#2 240 Sweet Potato
170 Turkey Breast
6 Ultra 40
8 EFA caps
Total Grams 59.3 48 12.1

#3 60 Oatmeal
50 Muscle provider
6 Ultra 40
6 EFA caps
Total Grams 55.8 47.8 12.3

#4 240 Sweet Potato
170 Turkey Breast
6 Ultra 40
8 EFA caps

Total Grams 59.3 48 12.1
post training
#5 475 White potato
190 beef, lean 96%
6 Ultra 40

Total Grams 61.4 80.75 7.6

#6 30 Oatmeal
55 Muscle provider
6 Ultra 40
6 EFA caps

Total Grams 55.5 28.1 10.05
overall Total Grams 350 301 65

Hello all,

This is my first post on these boards since 2002! How's that for an absence? And no, I'm not related to Joe Daniels that I know of. I don't think sick outer quad sweeps run in my family.

Anyway, below is a diet I followed when attempting to add new mass while keeping my bodyfat levels in check. I actualy wrote an article about it for Beverly back in '02 when I did it. You can see the article here: http://www.bodybuildingworld.c...8_4/xxdanielsxx.html

The article provides my starting stats and where I ended up after those 6 weeks. My results from this diet and the trainng pogram were unbelievable and all accomplished drug-free. The calories on this diet were above 5,000, which made it difficult to bend over and tie my shoes, but the results speak for temselves.

Supplements: Super Pak with meal one
6 - Ultra 40 per meal, 6 - Mass per meal
1 Teaspoon Creatine with each meal for 5 days, then 1 teaspoon with meals 4 and 5 thereafter.
1 TBS L-Glutamine before training
4 Antioxidants and 1 TBS L-Glutamine after training

Meal #1
3 whole eggs + 3 egg whites
8 oz. Beef
1-cup oatmeal before cooking
1 TBS Flax or Olive Oil

Meal #2
2 Scoops Muscle Provider
1 Scoop Instant Egg Protein
4 scoops Mass Maker
16 oz water

Meal #3
6 ounces lean turkey breast, tuna, or chicken
6 oz 93% lean beef
2 cups cooked brown rice
2 cups vegetables (broccoli, etc.)
1 TBS Flax Oil or Olive Oil

Meal #4 (Arrange meals so this is preworkout)
2 Scoops Muscle Provider
4 scoops Mass Maker
6 frozen strawberries and/or 1/2 banana

Meal #5 (Rearrange meals so this one is post training)
6 scoops Mass Maker
2 scoops Muscle Provider
16 oz water
Note: On day 4 when you don’t train, drink 3 scoops Ultra Size, 4 oz cream in place of the above for meal 4 and again for meal 5.

Meal #6
10 oz steak, or 12 oz chicken, turkey or fish
1 baked potato
2 cups spinach or other leafy green vegetable or Salad with 1 TBS olive oil, 2 TBS cider vinegar or 2 TBS Newman’s Own oil and vinegar
1 oz walnuts

Meal #7
3 scoops Ultra Size
4 oz cream (Sip slowly before bed)


Here is a recipe I used for Meal 1

Beefcakes:
93-96% Lean Beef (or chicken or turkey)
Eggs
Oatmeal

Take the meat portion of your meal #1 (ex: 8oz lean beef) and cook in a skillet. Drain the excess grease in a strainer or any other creative way you can think of straining it. Add to a premixed bowl of the eggs and oatmeal called for in your diet (ex: 5 egg whites, 1 whole egg, and ½ - ¾-cup oatmeal). Mix ingredients in the bowl and add salt and/or spices to taste (Note: it’s important to add the salt and/or spices to the mixture before cooking in the skillet). Pour some of the mixture into a heated skillet and cook like a pancake on both sides (should yield 3-4). This makes a perfect portable breakfast for those in a hurry if you make it the night before. (Note: you may substitute 1-2 oz of meat for 1/2–cup of cottage cheese. Either add in to mix or spread on after cooked.)

And to make this recipe sweet (i.e., more like a breakfast food), then do this instead of using the salt and/or spices:
-2-3 packets of Splenda
-Generous amount of cinnamon
-Just a pinch of salt
-Optional: Pour sugar-free syrup on top after it’s cooked (You’d do it at IHOP!)
Cook the same way as outlined above (I know you’re thinking this sounds gross, but you’d be surprised)


greg

One thing I wanted to also mention about that second diet that I posted is those caloric levels were formulated at a time when I was 230 or so and I would guestimate I was consuming 25 calories per lb.

One very very important thing to understand is that I was lean when I did this diet and I only this plan for about 4 to 6 weeks. I think anything in excess can cause for storage of fat however I have found two important things.

1) you can handle higher calories when you are lean.

2) a very high calorie diet should be shorter in duration and cycled with a moderate calorie diet.

Bodybuilding is a year round sport so staying lean throughout the year is very important. You can get big and put on muscle without getting fat. It takes discipline and a good plan but staying lean and having a gaining and hardening plan in the offseason is the best possible way I have found to gain muscle without gaining fat in the off-season.

With a recent client I have found a fantastic off-season plan.

1) I had them continue to eat clean after their show so we could keep bodyfat levels down.

2) We figured out a very close guess on calories burned per day naturally without excessive cardio or training.

3) During gaining phases we added about 1000 calories above maintenance and then monitored things very closely and upon their skinfold in their ab getting above a predetermined amount we went into a hardening phase.

4) Instead of doing a hardcore or restricted diet we made calories around maintenance and then incorporated cardio to put them into a 500 caloric deficit per day.

5) We continued to go through gaining and hardening phases and so far this individual is putting on some serious mass. I love this approach!


Anyway this diet I listed was a gaining phase plan and only done for a bit over a month, it was followed immediately by a 3 to 4 week hardening phase.

Here's a plan that Todd Jackson used to gain 5 lbs of lean mass, while losing 12 lbs of fat.
To help you adjust for your bodyweight Todd started at about 203 and went to 195 on this plan.

Meal #1
2 whole eggs/4 egg whites
5 or more oz of 93% plus lean beef
1/2-cup oatmeal before cooking
1 Super Pak
3 Density
4 Ultra 40
3 EFA Gold

Meal #2
Protein Smoothie: 2 Scoops Ultimate Muscle Protein (Vanilla flavor), 4 frozen strawberries, 16 oz water
3 Density
4 Ultra 40

Meal #3
10 oz chicken (before cooking)
6 oz sweet potato
2 cups green vegetables
3 Density
4 Ultra 40
3 EFA Gold

Meal #4
Protein Drink: 2 scoops Ultimate Muscle Protein (Chocolate flavor), 16 oz water
3 Density
4 Ultra 40

Meal #5
10 oz 93% lean beef
2 cups vegetables (asparagus, broccoli, cauliflower, green beans, spinach or zucchini)
3 Density
4 Ultra 40

Meal #6
2 Ultimate Muscle Protein (Cookies & Crème flavor), 1 TBS heavy cream, 6 oz water mixed in a bowl as a pudding before bed
3 Density
4 Ultra 40
3 EFA Gold