I've been around bodybuilding for a long time. My first competition was back in 1989 at age 18. I've been competing off and on ever since. Like just about everyone else in the gym I thought all there was to it was - lift hard, take whatever supplements seem to be in vogue, then wait for the gains to happen. I even used a few Beverly International supplements during this time. Still, I felt that I was too small and never felt that I was even close to my potential. Finally, after seeing how "hard and full" the Beverly International clients came into show after show, I decided to find out how they did it. I was ready to give the full Beverly International program a try and see if it would work for me. What follows is the exact program that Roger guided me through for six months leading up to the 2000 NPC Battle of Champions.
My supplement program during this phase was designed to maintain lean mass. I included a Super Pak with meal #1, 4 - each Ultra 40 and Mass per meal, and L-Glutamine and Creatine Monohydrate. For two meals daily Roger formulated a super charged meal replacement drink that fit the guidelines of my diet perfectly. It consisted of 2 scoops Muscle Provider, 1 tablespoon 100% Egg Protein, 8 tablespoons heavy cream, 6 frozen strawberries and 12-oz water. This drink supplied 600 calories, exactly 1/6 of my daily total. Whenever formulating a meal replacement you should always try to make it equal the nutrients found in an average meal. Too many people rely on pre packaged meal replacements supplying 250 - 350 calories when they need 500 - 750 calories per meal. This phase lasted for 8 weeks. I finished this stage of the diet at a bodyweight of 206 and 5.8% bodyfat. Great results! But now it was time for some quality mass building!
Supplements:
Super Pak daily
Ultra 40 - 6 per meal
Mass Amino - 5 per meal
Meal #1 2 whole eggs + 4 egg whites 8 oz. beef (ground round, sirloin or filet) 1 TBS Cap Tri 1 TBS Flax Oil Meal #2 Protein Drink #1 2 Scoops Muscle Provider 1 Scoop 100 % Egg Protein 3 oz (6 TBS) whipping cream 1 TBS Safflower or Sunflower Oil 6 frozen strawberries or 6 frozen peach slices 12 - 16 oz water Meal #3 6 oz. turkey (before cooking) 6 oz. beef (ground round, sirloin or filet) Large salad with Paul Newman's vinegar and oil dressing (3 TBS) Meal #4 Protein Drink #2 2 Scoops Muscle Provider 1 scoop 100 % Egg Protein 3 oz (6 TBS) whipping cream 1 TBS Flax Oil 6 frozen strawberries or 6 frozen peach slices 12 - 16 oz water Meal #5 8 oz chicken (prior to cooking) 8-oz beef (ground round, sirloin or filet) Meal #6 12-oz. sirloin steak or other lean protein source 2 cups vegetables 1 TBS Flax Oil Every 3rd day as a 7th meal if you are hungry or instead of your 6th meal if you are not eat this high carb meal: 1.5 cups cooked rice (you could substitute 1.5 cups oatmeal or 2 cups corn or peas on occasion, or any of the foods on the starchy carb list 1.5 cups non starchy vegetables 1-tbs. sesame oil or safflower or sunflower oil 1 large (12 oz) baked sweet potato or potato 1 tbs butter 1 banana or other fruit Use all the salt and other condiments that you like
(Here's the note Roger attached to the bottom of my diet)
Chris,
"You might want to start with ¾ the amounts of food listed and every 3rd day add a little more until you reach the amounts listed. I'm psyched about this diet. I think you are going to get bigger while staying lean."
Roger
He was right, I gained 11 pounds, up to 217 while keeping my bodyfat right at 5.8%. But now it was time to get ripped for my contests.
Ratio of Food Groups Carbohydrates = 50% (343 grams) Protein = 40 % (252 g) Fat = 10% (21 g) Supplements: Super Pak with meal #1 6-Ultra 40, 4 Mass Aminos, and 3 Muscularity per meal 2 Energy Reserve + 2 Ripped Fuel - 3 times daily 1-Ultra C and 10 Muscle Mass BCAA's before training and 10 Muscle Mass BCAA's and 2 Antioxidants after training. I took these on training days only. Meal # 1 8 egg whites 1 cup oatmeal or 2 servings Cream of Rice or Grits 1 rice cake Meal # 2 5 oz lean meat (chicken, fish or turkey) 1 cup rice 1 cup vegetables Meal # 3 5 ounces lean meat 8 oz potato or yam 1 cup vegetables Meal # 4 5 ounces lean meat 8 oz. baked potato or yam 1 cup vegetables Meal # 5 5 oz lean meat 1 cup cooked rice 1 cup vegetables Meal # 6 8 egg whites 1 cup oatmeal or 2 servings Cream of Rice or Grits 1 rice cake
Here are some final thoughts I'd like to leave you with before closing. Throughout this entire six months of dieting I felt great! My energy levels were incredible. I didn't experience near the hunger during contest dieting that I had in the past. There is no doubt that the Beverly International supplements used the way they were meant to allowed me to be the kind of competitor that I had only wished to be in the past. Just as important as the diet and supplements was the freedom from always second guessing myself that had accompanied every contest preparation in the past. I knew that I was going to be in my best shape ever throughout the entire six-month process. I am now a total believer in what Beverly International does. Don't underrate the importance of diets and supplements, it is responsible for 90% of your contest success. If you want to make a difference in your physique I recommend that you get on Muscle Provider, Mass and Ultra 40 - now!
In closing I'd like to thank my wife Melissa and my children Nick and Kayle for all of their love and support throughout this entire journey.