The diet works best when it is cycled 3 – 4 weeks "on" and 1 – 2 weeks "off". This is the way Jeremiah Forster utilized this diet to add nearly 20 lbs. of muscle in less than one year.
The “Gain” cycle includes 5 – 7 meals PLUS a post workout recovery drink or meal. The “Hardening” cycle consists of the same 5 – 6 meals but the post workout meal is eliminated.
You should adjust the diet so that after a 2–week “breaking in period you average a 1 – 2 lb. gain per week on the “Gain” cycle. Start with at least five meals and six if that is your current nutritional scheme. Then add the post workout drink or meal to your basic plan. If you gain at least ½ lb. and up to 2 lbs. per week you’re on the right track.
If you gain less than ½ lb. per week either increase food portions at your regular meals or add an extra meal.
If you gain more than 2 lbs. per week you might be ecstatic about your added weight but chances are some of it is fat so cut a meal out or reduce portions at your regular meals.
In either case above your post workout meal is always included on training days.
Here is a typical meal plan based on six meals. Remember you can adjust portions or add or decrease a meal as needed:
Meal #1 1 whole egg + 5 egg whites 5 oz. lean beef or other meat or 1 cup cottage cheese ½ cup oatmeal before cooking Or if you’re in a big hurry: mix in a blender – 3 scoops Ultra Size, 3 TBS Heavy Cream, 18 oz water, 1/3 scoop oatmeal Meal #2 Ultra Size Mix: 3 Scoops Ultra Size, 4 TBS heavy cream, 18 oz. water (or less water as a pudding) (Optional: 4 frozen strawberries or ½ banana) Or 1 1/2 cups cottage cheese + 1 can tuna or 6 oz other meat + 1 piece fruit (not banana) Meal #3 8 oz. chicken (before cooking) or 9 oz can tuna 6 oz. sweet potato, red potato or 1 cup cooked rice 2 cups vegetables or salad w/ 2 TBS. Low Cal Dressing Meal #4 Ultra Size Mix: 3 Scoops Ultra Size, 4 TBS heavy cream, 18 oz. water (or less water as a pudding) (Optional: 4 frozen strawberries or ½ banana) An interesting option is to mix and put n the freezer for about 3 hours – you have a frozen treat that tastes awesome Or 1 can tuna, 1 cup cottage cheese, ½ cup pineapple or ½ cantaloupe Meal #5 8 – 12 oz. sirloin steak or other meat 2 cups vegetables or large salad Meal #6 Ultra Size Crepes: 2 scoops Ultra Size, 1 whole egg, 3 Egg Whites, ¼ - ½ cup water for consistency (blend then pour in skillet and cook like pancakes). Top with Simply Fruit Jelly and or Cool Whip |
Then eat your next scheduled meal 1½ hours later.
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This diet is designed for the average male bodybuilder who wants to focus on gaining muscular weight while keeping fat levels at a minimum or even reducing fat levels slightly. |
Mass Maker is formulated to deliver the perfect ratio of carbs to protein for recovery (2:1). Mass Maker is an incomparable multi species protein blend utilizing the finest nitrogen sources in the world. The Tri Phase Carb system assures not only the highest insulin efficiency but also the maximum absorption rate to check catabolism. In addition Mass Maker provides crucial electrolytes in the ideal ratio. If you can only do one recovery supplement Mass Maker is the one.
Or if you prefer a food meal equivalent:
12 Egg Whites or 7 oz fish or 2 scoops Muscle Provider in water + 8 oz Baked Potato or 1 cup Pasta + 1 cup Brown Rice, Oatmeal or 2 slices Bread + Green vegetable or Salad
The Gaining Cycle Supplement Program
(( Order thru our Online Store )) |
MASS MAKER 1018 g; (2.6 LB) Mass Maker gives you everything you need to supercharge your diet into a muscle building, weight-gaining machine. Yet it’s so versatile you can even use it on a calorie restrictive plan for fatloss or competition. |
During the “Hardening Cycle” increase cardio by 25% (if you are already doing 3 days add a 4th or if your weekly cardio caloric expenditure is 1000 calories increase to 1250.) If you are worried about the loss of any lean muscle during this time simply add 20 – 25 Muscle Mass BCAA’s during your training. This will preserve muscle while actually helping you to harden up still more.
Hardening Cycle Supplement Plan
You must be the judge as to how long to follow the gaining cycle and the hardening cycles. As a general rule start with longer gaining cycles and as your weight increases shorten the length of the gain cycle and increase the length of the hardening cycle.
In this manner you’ll keep bodyfat low while adding lean mass and make contest preparation a cinch. Here’s a typical set of cycles for a 15– week macro cycle:
Another interesting application we’ve found for this diet cycle approach is post contest. By cycling the two phases you can stay very near contest condition while increasing lean muscle mass by nearly 10%. If that doesn’t sound like much that’s a 16 lb. increase in lean mass for a 165 lb. bodybuilder while keeping bodyfat nearly constant. Going to the top of your class is not nearly difficult as it used to be.
Some old Beverly customers will remember Total Power, Beverly’s attempt at doing a powdered Hydrolysate / Carbohydrate formula (in 1987). It worked great! And tasted terrible! We could have lowered the Hydrolysate percentage (the label would still read “Hydrolysate”) but we’d be producing a less than quality product. Beverly won’t do that. So we decided to rely on the best, Mass Aminos – rated the highest Hydrolysate percentage protein in two double blind studies. Why mess with the best? (As a side note we did try to formulate a Hydrolysate powder formula product this year using the latest technology. Sad to say it still tasted like crap.)
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July - Diet of the Month
