1. Specialized directed nutrition is the deciding factor in gaining muscle and losing fat metabolically!
2. Training is always to build muscle, not to lose fat.
3. Skip Cardio. Cardio is great for your coronary circulation -- that’s about it.
4. Training/nutrition has to be strictly individualized to build muscle and lose fat.

1. The most important and missed factor in building lean muscle tissue while losing fat is your ratio of protein, fat and carbohydrate.
2. Believe it not, for most people 50% Protein, 20% Carbohydrate and 30% Fat is optimal.
3. Total calorie intake can’t be ignored.
4. Guess what? Our scientific studies show that you can eat MORE calories with a 50 – 20 – 30 ratio rather than with a lower fat percentage diet. Interesting huh?
5. It is nearly impossible to gain lean muscle tissue when your calories are below maintenance level. To GAIN lean muscle most people need between 12 and 25 calories per pound of bodyweight.
6. Think of your bodyfat and lean muscle tissue as competing magnets. The more fat you have the more chance that any additional calories and/or carbohydrates will be stored as body fat. The greater your percentage of lean mass, the more extra calories you will be able to eat. This becomes an exponential factor in lean mass gains.

The best amplifiers or signals to muscle membrane hypertrophy are frequent nutrient-dense calories in the form of anabolic and anti-catabolic proteins. Meal replacements that are designed to your specific individualized requirements are the most efficacious.

Beverly has had phenomenal success in this arena

By combining Beverly’s Ultra Size and 100% Egg Protein with a little cream, Brian Ebert makes a nutrient-dense, high caloric muscle-building meal replacement.

Brian Ebert

By combining Beverly’s Ultra Size and 100% Egg Protein with a little cream, Brian Ebert makes a nutrient-dense, high caloric muscle-building meal replacement.

Then for a stunning metabolic drive, first observed by protein scientist Irwin Johnson years ago (Rheo Blair) they add a few fat calories in the form of cream. This makes the strongest muscle-building meal replacement combination (as directly measured by ribosome synthesis and cortisol suppression) that we have ever measured.

Beverly does not limit you by providing pre-measured packets. In fact, that would negate what we are trying to do here - design a protein meal replacement to your specific individualized needs that will cause you to gain muscle and lose fat at the fastest possible rate.

Gary Passmore

Gary Passmore won his IFBB Pro Card at the 2000 NPC Nationals. It’s no coincidence that he used a diet similar to the one in this article complete with Beverly’s Ultra Size, Muscle Provider and 100% Egg Protein for six months leading up to the show.

Sample Muscle Grow / Fat-Loss Plan - Men: Meal #1 1 whole egg + 5 egg whites 5 oz. 90-93% plus lean beef 1/2-cup oatmeal before cooking ½ to 1 TBS Flax Oil (Or if you are in a hurry in the morning and do not have time to prepare a meal mix the following in a blender and get all the nutrients in 1/10 the time) 3 scoops Ultra Size, 2 TBS whipping cream, 18 oz water and 1/3-cup quick oats. Meal #2 Protein Drink: 2 - 3 Scoops Ultra Size, 2- 4 TBS whipping cream, and 12 – 18 oz water or you can use Muscle Provider and 100% Egg Protein in place of Ultra Size. (For extra weight gain substitute 16-oz milk for water.) Meal #3 8 oz. chicken (before cooking) 6 oz. sweet potato or 1/2 cup cooked brown rice 1.5-cup vegetables (broccoli, etc.) or salad with 2 TBS. Low Cal Dressing Or 8 oz chicken or beef, 1 cup cottage cheese, ½ cup pineapple (fresh or packed in its own juice) Meal #4 Protein Drink: 2 - 3 Scoops Ultra Size, 2- 4 TBS whipping cream, and 12 – 18 oz water or you can use Muscle Provider and 100% Egg Protein in place of Ultra Size. (For extra weight gain substitute milk for water.) Meal #5 8 oz. 93% lean beef, chicken, turkey, fish sirloin steak 2 cups vegetables (asparagus, broccoli, cauliflower, green beans, spinach or zucchini) 1 TBS Flax Oil Meal #6 2 whole eggs + 4 egg whites, 4 oz. 93% lean beef, 1 cup vegetables Or: 8 – 12 oz chicken breast, 1 apple with 1-2 cups Cottage Cheese Or: Ultra Size Crepe Recipe: 2 scoops Ultra Size, 1 whole egg, 3 egg whites, ¼ cup water; blend and cook like pancakes – top with fresh fruit, sugar free Cool Whip, or Sugar-Free Syrup

Sample Lean Gain / Fat Burning Diet - Female: Meal #1 1 whole egg + 3 egg whites 3 oz. 93% lean beef 1/2-cup oatmeal before cooking (Or if you are in a hurry in the morning and do not have time to prepare a meal mix the following in a blender and get all the nutrients in 1/10 the time) 2 scoops Ultra Size, 1 TBS heavy whipping cream, 12 oz water and 1/4-cup quick oats Meal #2 Protein Drink: 1- 2 scoops Ultra Size (or Muscle Provider and 100% Egg Protein), 1 TBS heavy whipping cream and 12-oz water Or 1-cup cottage cheese, 1/3-cup pineapple (fresh or packed in its own juice) Meal #3 5 oz. chicken (before cooking) 4 oz. sweet potato or 1/2 cup cooked brown rice 1-cup vegetables (broccoli, etc.) or salad with 2 TBS. Low Cal Dressing Or 6 oz chicken or turkey breast, 1 apple or peach Meal #4 Protein Drink: 1- 2 scoops Ultra Size, 1 TBS heavy whipping cream and 12-oz water Meal #5 6 oz. 93% lean beef, chicken, turkey, fish or sirloin steak 2 cups vegetables (asparagus, broccoli, cauliflower, green beans, spinach or zucchini) 2 tsp. Flax Oil

Muscle-Grow - Recovery Supplement Plan - POST WORKOUT:

Remember, frequent proteins are the key to muscle, but this is what we would recommend for ancillary supplements:

L-Glutamine: 2 grams per 20-22-lbs of bodyweight. One teaspoon is 4-grams. BCAA’s: 2-4 tablets per 30 lbs of bodyweight. 2 Advanced Anti-Oxidants high in Vitamin C and E.

Don’t make a simple nutrition plan into your doctoral thesis. In general the plan above works for males in the 175 – 210-lb range and for females who want to add muscle mass while losing fat. If you weigh less or can’t eat this much just eat 5 of the meals. If you weigh more simply add a 7th meal.

Another method is to eat just 5 meals on some days, 6 on some others and even 7 once or twice a week. Is there room for a cheat meal? It’s up to you. You could eat just 5 meals two or three days in a row, reduce the fats (cream and beef) a little, then eat a cheat meal the next day. Not something we recommend, but a way to cheat and do the least harm.

Try these Post-Training Recovery Supplements:

1. MUSCLE MASS – Branched Chain Amino Acids. BCAA’s don’t work as powders. In the optimum ratio they just taste too lousy. Muscle-building science suggests that the best BCAA formula is 55% L-Leucine, 22% L-Valine and 22% L-Isoleucine. To do this and to get taste correct, tablets are the way and ONLY Beverly has done this right. If you take BCAA’s in conjunction with Beverly Mass Aminos, a dose of 1 tablet per 22 pounds (10 kg) per pound of bodyweight will give optimal results.
2. L-GLUTAMINE This amino acid is a MUST for post workout mass building and recovery. 15 – 20 grams L-Glutamine is effective for an average male bodybuilder. One half as much for a woman.
3. ADVANCED ANTIOXIDANT FORMULA (AO) Newer science suggests that the role of Antioxidants in recovery and muscle growth is much HUGER then recognized. There are many good ones on the market but I will note that Beverly agrees with Dr. Scott Connelly of MET-Rx fame, that for AO to be effective it must be a precision, post training nutritional support composition.

AO actions are directed at significantly decreasing a phenomenon which is one of the leading contributions to muscle tissue degradation at the cellular level. In fact, Exercise Induced Oxidative Muscle Damage (EIOMD) is quite possibly the primary inhibiting factor to tissue growth. The research on this phenomenon is extensive in medical disciplines related to disease prevention, anticancer therapy, and longevity. But the application to the athletic and bodybuilding fields has been sorely lacking – until now.

Exercise Induced Oxidative Muscle Damage (EIOMD) is extremely counterproductive to muscle growth – in the same way that this degenerative cellular oxidative process is directly linked to aging and immune suppression. The addition of the tremendous exterior influence of heavy weight training compounds the issue. In other words, part of the reason muscle growth is so slow is that your body can barely keep up with the damage done as a result of EIOMD.

Beverly’s Advanced Antioxidant Formula was specifically engineered to fill this gap in post exercise nutrition. By utilizing specific nutrient substrates in specific ratios research has shown that you can drastically impede EIOMD – creating an intracellular atmosphere conducive to muscular growth instead of muscle breakdown.

Commercial --- The Beverly Advanced Antioxidant Formula reduces intracellular damage allowing you to experience muscle growth at a faster rate than ever before. The addition of Alpha Lipoic Acid, a potent antioxidant support element, has been documented to enhance insulin sensitivity – facilitating the nutritional uptake and delivery to the muscle.