Hi There: I pulled off the 16 week out diet and workout routine on the Beverly Website for a female some time ago and I have been using it for almost a month. I have just had my bodyfat sites checked and I am currently at 35% bodyfat. I am looking to get down to at least 20% lean mass, and I know that I have a lot of work ahead of me. Not an issue I am a hard worker. My question is I does any one know how many calories I am eating per day based on that diet? I am burning an average of 2975 per week? Am I on target with the calories I should be burning or do I need to increase my aerobic activity? Thanks Ann

Seems like the calories burned are low. Where are you getting that number from? I've worn my heart rate monitor all day before and the calories burned was around 2000. Is the 2900 just from workouts and cardio?

Jared
I got the number from my heart rate monitor. Yes it includes both my gym workout and a spinning class. I was afraid to do too much for fear of losing the little muscle I have gained. I have had that issue in the past.

Thanks Ann

How many days a week are you weight training and doin cardio?

Jared: Right now I am doing 2 day on and one day off, and I do cardio 3 days a week.

Thanks Ann

Hi Ann. Can you post your diet for us to see what you've been following? Also, what was your body fat 4 weeks ago? What is your current weight?

Lastly, I doubt that number on your heart moniter is even close to correct... even a 500 lbs person with Hypo-Thyroidism burns more calories than that in a week...

Hi:

I did not have my body fat tested when I originally started the diet and workout routine. My original weight was 154lbs, at 5 ft 3 ins, so far lost about 3 ins overall. After about 3rd week I am down to 150lbs. I somehow misplaced my bodyfat #'s for the sites Beverly recommends. After my workout's I am physically exhausted to the point where I cannot keep my eyes open after I workout. I get to the gym at 3:00am every morning faithfully, and I have been trying really hard to eat all 6 meals but for some reason I could only make 4 meals. Any advise would be greatly appreciated. Thanks Ann. I would like to set a realistic time frame to accomplish my goal, I will do whatever it takes to accomplish it. Thanks Ann.


Meal #1
1 whole egg + 3 egg whites
3 oz very lean meat
1/3 cup oatmeal - before cooking

Meal #2 (Choose one option)
Option A: Protein Drink with two scoops Ultra Size or Ultimate Muscle Protein, one tablespoon healthy fat source (olive oil, flax oil, almond butter) or heavy cream.
Option B: 4 oz lean beef or chicken or 1 can tuna, one small apple or orange

Meal #3
5 oz lean meat (chicken or other lean protein source)
1/2 cup cooked brown rice or 4 oz sweet potato
1 cup vegetables (broccoli, etc.) or 2 cups green salad with 2 tbsp Vinegar and Oil Dressing

Meal #4
Two scoops Muscle Provider in 16 oz water

Meal #5
6 oz. salmon or very lean meat (chicken breast, fish, turkey breast, lean beef - sirloin, filet, etc)
1 cup low carb vegetables
Salad with 1 tbsp Vinegar and Oil Dressing
Meal #6
Protein Shake or Pudding: 1 Scoop Ultra Size or Ultimate Muscle Protein, add enough water to make a shake or pudding the consistency you desire
Or
6 egg whites with 1 cup of vegetables
Amanda’s basic supplement plan included a Super Pak, three Mass and three Ultra 40 with each meal, as well as 3 EFA Gold at meals one and five. But she decided that she wanted to put on muscle and lose fat more rapidly than an average client might. She added two Lean Out with each meal and eight Muscle Synergy twice daily.

16 WEEKS OUT – CONTEST TRAINING
At 16 weeks out your training becomes very important. This is a great time for you to add a little more muscle tissue. As noted above, a number of our workshop clients added muscle during the first eight weeks of their contest preparation. This was a result of three factors – improved nutrition, an emphasis on targeted supplements, and a back-to-basics training program based upon sound, fundamental training principles. Nothing fancy here, just what has always worked – a progressive program based on basic exercises.
Training Basics
1. Your training program must be progressive in one or more of the following areas:
• Amount of resistance or weight used for a particular set.
• Number of reps performed with a particular weight.
• The amount of Time in which a particular series of sets are performed.
2. Some indispensable do’s and don’ts:
• Keep a workout journal. It can be a spiral notebook or as fancy as you like. Keep track of every training session. Use the “star” method * to track your progress. Every time you use a heavier weight than before on a set, get more reps with a particular weight, or complete a series of sets in less time give yourself a star in your journal. A 10 Star workout means you did an extra rep or used more weight on at least ten sets during your workout. Finish the whole program in record time and you get another star. We have a training diary sheet that you can download online to track your progress off our main website page, http://www.bodybuildingworld.com. It is labeled training diary in the yellow bar at the top of the page.
• Use proper form. You don’t get a star if you raise your butt off the bench or have your spotter lifting 50% of the weight while he says, “It’s all you.”
• Make sure each exercise is working the correct area. If you’re training back yet getting a pump in your arms – something’s wrong. Loosen your grip and focus on pulling with your back. Use the “your hands are hooks” philosophy. Conversely if you’re working biceps and your lower back is stiff the next day, that’s a sure sign you’re cheating way too much on your curls.
• Use a full range of motion on every exercise to develop big, full round muscle bellies. That means squats to parallel or below not modified good mornings. Full-range Leg Presses not lock outs to see how much weight the machine holds. Bent Over Rows should be performed in the traditional manner – flat back, torso near 90 degrees, legs bent slightly, pull weight to upper abdomen – use traditional or reverse grip but DON”T make it into an inclined thrust pulling the weight to the top of your thighs.
Train 2 days on, 1 day off.
Day 1: Legs
Day 2: Chest / Triceps
Day 3: off
Day 4: Shoulders / Biceps / Legs (feeder workout)
Day 5: Back
Day 6: off
Start over
In this program you’ll use two of the oldest and most basic progression schemes:
1. Pyramid Training: Add weight lower the reps each set.
Set 1: 12 reps with a very easy warm-up weight – not all you can do for 12 reps
Set 2: 10 reps still pretty easy
Set 3: 8 reps – use a weight you could get for 9 – 12 here but stop at 8
Set 4: 6 reps – use a weight you could get 6 – 8 reps with but stop at 6
Set 5: 4 – 6 reps - a max set. Here’s where you can earn stars in your training journal. Once you reach 6 reps add weight to the final 3 sets (which will earn a star on each of these sets next time) and start back at 4 reps on set #5. Exercises using the Pyramid system are marked with *.
2. Double Progressive System: Use the same weight for all sets. Start at the low end of the suggested rep range. Gradually increase the repetitions, usually adding one rep each week until you reach the top number of suggested reps for each set of a particular exercise. Then add weight and start over at the lower end of the rep scheme. Exercises below where you should use the Double Progressive System are marked **.
3. We are also going to incorporate a very advanced method that will help you bring up your weak body parts using what we call “feeder workouts”. This concept is explained in full on our bodybuildingworld.com website under the title “The Ole Double Whammy” at http://www.bodymusclejournal.com/vol10/whammy.html. All workshop clients were instructed to read this article before attending their first session. We recommend you do the same so that you understand how to incorporate the “feeder workouts” correctly into your pre contest training routine. Choose just one area to concentrate on. If you try to do a “feeder workout” for a different weak part each session you just end up making the program ineffective. Pick one weak part and use the feeder workout for that part only for the next four weeks.



Here’s how to set up you’re basic program to continue to build muscle while you lose fat:
Day #1 – Legs / Calves
1. Squat* – Pyramid 5 sets x 12 / 10 / 8 / 6 / 4-6 reps
2. Leg Press** or Hack Squat** 4 x 10 – 16 reps (you may want to increase 2 reps per workout here)
3. Leg Extension** 3 x 12 – 15 reps
Superset #4 and #5 4. Leg Curls** 3 sets x 10 – 12 reps
5. Lunge or Straight Leg Dead Lift** 3 sets x 10 – 12 reps
Superset #6 and #7 Seated Calf Raise** 5 x 10 – 12 reps and Free Standing (no weight) Calf Raises** 5 x 25 – 50 reps (OUCH!)
Shoulder Feeder Workout: Machine or cable side laterals: warm-up x 10-15 reps, One Extended Work set – 8-10 reps (close to maximum), reduce weight by 25-30% then immediately perform 6-8 reps to failure.
Biceps Feeder Workout: Seated Dumbbell Curls: warm-up x 10-15 reps, One Extended Work set – 6-10 reps (close to maximum), rest for 3 deep breaths then 3-6 more reps, 3 more breaths then 1-4 reps to failure.
That ends Day #1. There are lots of opportunities to earn “stars” in your training journal. Don’t be in a big rush to use as much weight as possible in each exercise. Try to leave each workout knowing you can improve in at least one exercise the next.
The training journal is an integral part of this program. Your goal is to make slow and steady progress. Use the “star” method to track your progress. A 10 Star workout means you did an extra rep or used more weight on at least ten sets during your workout. Finish the whole program in record time and you get another star.
Day #2 Chest, Triceps, Calves
1. Bench Press (pyramid)*
2. Incline DB Press (double progressive)** 3 sets x 6 – 8 reps constant weight. First session do 6 – 6 – 6 and gradually add reps and earn stars until you get to 8 – 8 – 8 then add weight and start back at 6. If you get bored adding reps, reduce rest time between sets to earn additional “stars.”
3. DB Flyes** 3 x 8 – 12 reps.
4. DB Pullovers** 3 x 8 – 12 reps
5. Close Grip Bench Press* (pyramid) 4 x 12 / 10 / 8 / 5 – 7
6 & 7 Super Set – Triceps Pushdown** and Dips** 3 x 6 – 12 reps each – constant weight no rest between exercises, rest only after both exercises have been performed.
8. Heavy Calf Raises** 4 x 8 – 12
9. Light Calf Raises** or Donkeys** 4 x 15 –20 reps
Back Thickness Feeder Workout: Under-grip Cable Seated Rows Curls (three-second pause at the contracted position): warm-up x 10-15 reps, One Extended Work set – 6-10 reps (close to maximum), rest for 3 deep breaths then 3-6 more reps, 3 more breaths then 1-4 reps to failure.
Back Width Feeder Workout: Shoulder-width Parallel-grip Pulldown (three-second pause at the contracted position): warm-up x 10-15 reps, One Extended Work set – 6-10 reps (close to maximum), rest for 3 deep breaths then 3-6 more reps, 3 more breaths then 1-4 reps to failure.

Day #3 Off
Day #4 – Shoulders / Biceps
1. Military Press* - Pyramid 4 sets x 12 / 10 / 8 / 6 – 8 reps
2. DB or Machine Laterals** 3 x 8 – 12 reps
3. DB or Cable Bent Laterals** 3 x 8 – 12 reps
4. Barbell Curl* 4 x 12 / 10 / 8 / 6 – 8
5. Incline DB Curl** 3 x 8 – 10
6. Machine Curl or Preacher Curl** 2 x 8 – 12
Quad Feeder Workout: Smith Machine Squat (or a horizontal leg press machine) warm-up x 10-15 reps, One Extended Work set – 6-10 reps (close to maximum), rest for 3 deep breaths then 3-6 more reps, 3 more breaths then 1-4 reps to failure.
Calves Feeder Workout
Standing Calf Raise: warm-up x 10-15 reps, 4x25, 1x100 (no weight on the 100-rep set unless you can get the full 100 reps without resting.)

Day #5 – Back
1. Chins** – 4 sets up to 12 reps per set. (If you ever get to 12 reps on all 4 sets, start reducing rest periods or add weight.)
2. Dead Lifts - 3 sets 10 reps (add weight each set but stay at ten reps per set) Concentrate on perfect form and add weight very gradually in 5-lb. increments each week. You can do a compound Deadlift and Shrug movement instead of regular Deadlifts if you wish to stress traps a little more.
3. Bent Rows* or T-Bar Row* – 4 sets pyramid 12 / 10 / 8 / 6-8
4. Reverse Grip Front Pulldowns** or 1 Arm DB Row** 3 x 8 – 12
5. Straight Arm Pullovers** 3 x 10 – 12 (lie on a bench length wise – keep arms straight) 6. 10 minutes of abs
Chest Feeder Workout
Incline Flyes: warm-up x 10-15 reps, One Extended Work set – 6-10 reps (close to maximum), rest for 3 deep breaths then 3-6 more reps, 3 more breaths then 1-4 reps to failure.
Triceps Feeder Workout
Incline Triceps Extension (with an EZ curl bar): warm-up x 10-15 reps, One Extended Work set – 6-10 reps (close to maximum), rest for 3 deep breaths then 3-6 more reps, 3 more breaths then 1-4 reps to failure.
You will follow the workout above on a 2 on 1 off schedule for the first four weeks of your 16 week pre contest prep. At 12 weeks out you’ll follow the same training programs but you’ll go to a 4 on 1 off schedule.
Everything in your 16 week program will be progressive and the results are cumulative. What you do at 16 weeks out and 12 weeks out are just important to your end result as what you do the final four weeks. Be consistent and follow the plan!

Ann there is never a shortage of people willing to give advice on this site. Always remember to research info given and don't be discouraged if it sometimes does not work. This is a very individualized sport so be leery of "cookie cutter" diets and training methods.Let the mirror be your guide as far as bodyfat is concerned.Continue to train varying set and rep schemes as well as implementing different intensity techniques. As far as cardio goes too much is worse then not enough. Find YOUR zone and do your cardio 45 min. 3 or 4 times a week.
Sometimes we just need to stop complicating simplicity.GOOD LUCK!

You are only getting in 4 meals? Why? Is it a time factor or you are just not hungry?

Either way you HAVE to get all your meals in! Your metabolism right now is not doing well. If you are dead tired after your workout and you are only managing 4 meals, you are not helping yourself reach your goal. Not only that, but with just 4 meals on this particular diet with your workout plan, you are gonna kill off your metabolism altogether if this keeps up!

Listen Ann, you HAVE to keep fat burning going and you are not giving yourself the best chance you have. EIther force feed all your meals or change your diet completely. At this point you should be VERY hungry and be looking forward to your next meal. That already says your metabolsim is going negative.

I don't really like the diet plan you have for yourself. It is to high in protein for your weight and bodyfat and WAY to low in carbs. I personally would not recommend this kind of plan for you, but you're already 4 weeks in. If you would like to try something different just say the word, otherwise stick to your plan and force feed those meals! Good luck to you!

Good words of advice!. I will keep on trying to do the very best I can, and change things up a bit next month with my routine and diet. Thanks Again Ann

What do you have in mind for a diet.? I should be eating every 3 hours after having breakfast I am full for at least 4-5 hours, and I have to force myself to eat. Let me know what you have in mind for a diet. I am willing to give it a shot.

Being hungary only every 4-5 hrs def shows that your metabolism is nothing right now. I'm sure Chunky will write you up something, but on that diet with that low of carbs I would be dying. Like he said you should hungary all the time which tells you your metabolism is reving really good. I'm in contest prep now with close to 200 grams of carbs a day and I'm still hungary.

quote:

Originally posted by Ann:
What do you have in mind for a diet.? I should be eating every 3 hours after having breakfast I am full for at least 4-5 hours, and I have to force myself to eat. Let me know what you have in mind for a diet. I am willing to give it a shot.

Hi Ann. Your current diet has your macros split at about 60% protein, 20% carb, 20% fats. That is pretty low carb and I don't reccomend somebody kick off their new diet like this. I would have started you closer to 40/40/20. Your diet at the moment is great to get the last bit of fat off ya, but that isn't until about 8 weeks of solid dieting!! Even then you use it for no more than a 4 week period. Thats from applied personal experience, opinion and scientific notation.

Something is NOT working cuz your metabolism after 4 weeks seems to have gotten worse. But then again, you have been missing meals and there are a lot of variables with this type of diet plan. You have a few options.

1. Give it 4 more weeks BUT get all your meals in! Should you stall out at that point, it will be, DEFINETLY, time to change it up.

2. Change the diet plan now.

The training part of it looks pretty solid. Can't really argue with it as it is pretty basic. And basically all your fat loss happens in the diet anyways! What ever you are comfortable doing Ann.

I forgot to mention that with this diet plan to work at its fullest, you have to "carb up" every 3rd and 4th day or just every 4th day.

You aren't competing so I would just have fun with it and have a large cheat meal in place of your final meal every 3rd and 4th day. That should help peak your metabolism? I assume this is something else you haven't been doing?... Like I said, a LOT of variables with this kind of diet plan!

Hi Again: Thanks for the great advice! I really do appreciate it. I am not familiar with all the body building lingo just yet, but have been researching info on carb loading. You are correct, I have not been carbing up every 3rd or 4th meal. I will stick with this plan another 4 weeks, and will do my utmost best to get in all 6 meals, in addition I will keep my workout routine the same. Should I continue with my aerobic work out 3-4 times per week? Thanks Ann

Hi Ann. Yes keep your workout the same. It is pretty solid. That goes for your cardio also. If you are going to do HIT cardio, keep it breif, you may be better off doing most of your cardio at a moderate pace for longer duration? But that is up to you. It is all a learning experience at this point for you anyways!

I am still thinking about this. Since my carbs are so low, most likely that's why I have no energy. I am flexible with my diet and workout routine, I am looking for something that works. I am willing to give what you have a shot.! Ann

At your weight and bodyfat, try this:

Meal #1
1 whole egg + 3 egg whites
1 cup oatmeal - before cooking

Meal #2
1 scoop UMP protein, 4-5 Strawberries

Meal #3
4 oz. Beef, or Lean Meat, 1 cup cooked brown rice, 1 cup Broccoli, 1 teaspoon Olive Oil

Meal #4
4 oz. Tuna, Chicken, or Turkey (Lean Meat), 6 oz. Sweet Potato, 2 cups mixed green salad w/ 1 teaspoon Olive oil and Vinegar

Meal #5
Same as Meal #3, but add 1 teaspoon Heavy Cream

This plan is in conjunction w/ 2 Mass and 2 Ultra 40 tabs with each meal (that adds an extra 6 grams of quality protein), 2 Lean Out with every meal, Super Pak with Breakfast. NO added EFA's. Muscle Synergy is up to you wether or not you want to use it.

You WILL feel better on this plan, have more energy and STILL lean out! It has less meals, but PLEASE GET THEM ALL IN! Your metabolism is at stake! Think about it and if you like what you see, give it a shot. Stay on it for 8 weeks before any changes can be made.

Workouts and Cardio are the same, but you can afford more HIIT Cardio or higher intesity spinning as you like to do. Cheers Ann!

Thanks for the new diet. I really do need the energy. Will give this one a shot as I come to an end on the current diet. I do not have any of the Mass will have to order that, but will start this new diet next week. Thanks a lot for your help!. I am excited that it is less meals and I can continue with my cardio. Will let you know how this one works for me. Thanks again for all your help. Ann

One last clarification, you stated 2 Mass ( this is Mass Aminos, not to be confused with Muscle Mass am I correct. Thanks Ann