I'm looking into doing my first show possibly in Sept. and was wanting to use Beverly for my diet. I was just wondering how i go about getting the info and pricing to get someone to do the diet for me. Any help would be appreciated.

Beverly does not do personal consultations anymore, but there are still alot of people you can go to for assistance. Try going to www.wiefit.com and email Brian. He can help you whether that be thru email correspondence or in person (if your in the Cincinnati Area). You can get your supplements through his website as well.

Hi.....I emailed Beverly a couple of weeks ago to inquire about having them put together a diet made specifically for me and my goals. They were very helpful and have some really great specials going on right now.

Well I was actually thinking about trying this diet. Let me know what you all think. Oh and I'm 5'9 to 5'10 174 right now.
1st meal-5 egg whites 5 oz lean beef half grapefruit
2nd-2 scoops of UMP or MP
3rd-6-8oz of chicken in a salad with 1tblspoon of olive oil
4th-2 scoops of UMP or MP
5th-8 oz of chicken or lean beef with 1 cup of mixed veggies
6th- if hungary have another protein shake or egg whites
Also every mon and thurs for my last meal have 1 cup of brown rice, 1 banana, 1 cup of veggies
And i'm not sure when I should add in almond butter or another good fat.

Any help is appreciated

Depending on how hard you want to cut right now, i'd add more carbs. Don't be scared of carbohydrates.
You can still cut with added carbohydrates. I would add some carbs, like a 1/4- 1/2 cup oats (if you want to still use the spike) in place of your grapefruit and add it again somewhere else down the line. You need that sixth meal. Also I would add a 1/2 TBS of Flax with two of your meals as well.
Do you know what your BF% and Lean Body Mass are?

Looking at the diet you have written... it seems you need more calories and heavier carbohydrate sources.

Im with kevin on this...and Id even say Id go higher in carbs than that and drop protein some.

Id starve on the diet you suggest, have little strength and flatten out.

To give you an idea. My current stats are

144 morning weight and bodyfat 6.8 (just tested this morning).

I base all my numbers on lean mass..

My current macros as

245P/345CHO/60F for clean gaining....

now for you at 174 for a cut Id probably bring your carbs to around 200-225 and protein around 240, fats around 40 (no higher).

Just my take on it.

Good Luck

Right now i do consume alot more carbs such as sweet potatoes, brown rice and oatmeal. I just wasn't sure how much of it should be cut out when dieting for a show. As far as my BF% I need to get the caliper test done cuz the only thing I have to go on is one of those hand held ones which I know are not the most accurate. On that I'm usually from 9.5 to 11.
Jason do you consume that many carbs even when dieting for a show?

quote:

Originally posted by Jared Linton:
Right now i do consume alot more carbs such as sweet potatoes, brown rice and oatmeal. I just wasn't sure how much of it should be cut out when dieting for a show. As far as my BF% I need to get the caliper test done cuz the only thing I have to go on is one of those hand held ones which I know are not the most accurate. On that I'm usually from 9.5 to 11.

Jason do you consume that many carbs even when dieting for a show?

When dieting for my most recent show, the NKY, I dieted on 225 carbs on training days, and 175 on non for most of the way....

The final two weeks I dropped to 180 training days and 155 non training days, but that was the final two weeks.....

I DO however incorporate light intensity cardio...

You can diet really high in protein, more fats and very low carbs OR you can do moderate protein, moderate carbs and lower fats, I prefer the later, works better for me. You wont know until you try, but whatever you do pick a way and see it out, cant mix and match.

The other way my protein was 370 per day, when I added carbs I dropped it to 235 and ate about 150 more grams of carbs and dropped fat from 90 to 40.

Also, have to account for protein and fats in your carb sources, biggest mistake many people make......if you cant calculate on your own, use fitday.com great site to get the macros PERFECT....

I def feel better with more carbs and my workouts are better. I think the macros you gave me earlier look good with 225C/240P/40F. I think I'm gonna try this out for a month and see what happens. Oh and another question do you have carbs with all yours meals throughout the day or just certain ones?

quote:

Originally posted by Jared Linton:
I def feel better with more carbs and my workouts are better. I think the macros you gave me earlier look good with 225C/240P/40F. I think I'm gonna try this out for a month and see what happens. Oh and another question do you have carbs with all yours meals throughout the day or just certain ones?

Carbs divided over 6 meals, now for the kicker on a cut I take the fifth meal which is my post workout, and i use white potato at 1.5 x carb needs.

So for you 225/6 equals 37.5 carbs at each meal, now for the fift I take 1.5 x 37.5 equals 56 grams, then for the final meal where your body is looking for 37.5 carbs I take .5 x 37.5 and get 18.75 carbs for that meal, so I stay in the 225 but I move them around just at meal 5&6.

On non-training days consider subtracting 30 to 50 grams as your show approaches.

I do cardio light intensity twice daily througout prep.....morning and after workout...you may be able to get away with less....just light, never higher than 50% of my max hearrate, for me thats 95 beats per minute.

So how does this look using those macros
1st meal-6 egg whites, 3/4 cup dry oats
(37.5P 40C 4.5F)
2nd-2 scoop MP with 1/2 tblsp flax oil, 1 cup of brown rice
(46P 41C 8.5F)
3rd-8oz Chicken, 1/2 sweet potato(1cup roughly)
(50P 41C 5F)
4th-2 scoop MP with 1/2tblsp flax oil, 1 cup brown rice
(46P 41C 8.5F)
5th-8oz Chicken or lean beef, 1 baked white potato
(53P 50C 5F)
6th-1 scoop MP 1/2 grapefruit
(21P 14C 1F)
Totals 253P/227C/32.5F
This turned out pretty close to what you suggested.

Looks solid, thought too much protein at meal 5, put some of that at 6....Id make all protein servings equal.

On non training days you might want to consider having a diet that is lower in carbs, maybe by 50 or so....

Good Luck to you, otherwise looks good..

On non-training days are you referring to days I'm not weight training? And should I do cardio everyday even when I'm not lifting.

Yes, he was referring to days you don't lift weights.

In regards to cardio, it would depend on the amount of weight you need to lose and the time you have to lose it. Hopefully you're not in a situation where you have to do it everyday.

Everyone is different, some guys do cardio everyday, but I've talked to guys who do NO cardio. If your show is in Sept. I'd suggest three days a week to start. You can then after a few weeks adjust that after you determine if you need more, less, higher intensity, etc.

I do light cardio EVERY day, in moring and after work or training, twice daily, but I prefer to eat on a contest diet and not starve..have energy to train and be full. Most guys that dont do cardio do well on the higher protein, higher fats and lower carbs. I bet Kevin B did no cardio for his prep. Ive tried low carb and no cardio and I dont get lean enough, period. Have to experiment with these things.

Yeah I'm def with you on the not starving part. Ive tried 100g of carbs or less a day and I was starving. I guess I'll just start with a couple days a week and go from there. I also forgot to mention that I work for a painting company and its a lot of physical work so I'll def need the carbs. I also naturally lose some weight working outside in the summer.

Yeah man, with an active job you might only need cardio LIGHT intensity for 30 mins after your training sessions, play it by ear, Im an attorney and sit on my rump all day long.

Good Luck to you.

Hey sorry for asking so many questions but on non training days when I lower the carbs which meals should I take the carbs out of, or should i just use lower portions at every meal?

every meal, so if you lower by 50, it would be 50/6 whatever that number is take that from each meal.....

the only time I ever have carbs above any other time is after training and thats 1.5x carb needs over the 6 meals and then at 6 you only give your body half of the carb needs from the average of 6.

Would green veggies like brocolli and stuff be free on this diet?