Basic Gaining Phase
Diet at Six Months Out
Meal 1:
2 whole eggs, 4 whites, 8 oz. lean beef, ½ cup oatmeal, 1 TBS flax oil
Meal 2:
2 scoops Ultra Size, 1 scoop 100% Egg, 2 TBS heavy cream, 18 oz. water
Meal 3:
10 oz. chicken, 6 oz. sweet potato, 2 cups salad with 2 TBS Newman's Own Dressing
Meal 4:
2 scoops Ultra Size, 1 scoop 100% Egg, 2 TBS heavy cream, 18 oz. water
Meal 5:
10-12 oz. steak, 2 cups salad or vegetables
Meal 6:
1 cup cottage cheese, 6 oz. lean beef, 1 piece fruit (not banana) or Ultra size crepes.
Supplement Strategy
Super Pak with my first meal, 4 Mass Aminos and Ultra 40 with each meal,
3 Advanced Antioxidants after training,
3 BEV ZMA - 30 minutes prior to bed, and
25-30 Mass Aminos throughout my training.
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Supplements Online
Super Pak with my first meal, 4 Mass Aminos and Ultra 40 with each meal,
3 Advanced Antioxidants after training,
3 BEV ZMA - 30 minutes prior to bed, and
25-30 Mass Aminos throughout my training.
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Supplements Online
I started six months out from the show with a fax to Beverly. I outlined my goals for the coming year, like all of us I wanted to add some lean muscle mass while keeping my bodyfat in check. A ten-week diet with alternating gaining and hardening phases worked perfectly. I ate six meals per day plus a post workout drink of six scoops Mass Maker.
(see colum at left)
A top 5 finish in an NPC national qualifier was quite an accomplishment.
The supplements I used were Super Pak with my first meal, 4 Mass and Ultra 40 with each meal, 3 Advanced Antioxidants after training, 3 ZMA - 30 minutes prior to bed, and 25-30 Mass Aminos throughout my training. During the hardening phase, my diet retained the same basic structure. The only changes I made were to add 2 Lean Out per meal, up the Ultra 40 to 6 per meal, switch from Mass to Muscle Mass BCAA's during training, cut out the heavy cream, and discontinue the Mass Maker post workout shake.
During the hardening phase, my diet retained the same basic structure. The only changes I made were to add 2 Lean Out per meal, up the Ultra 40 to 6 per meal, switch from Mass to Muscle Mass BCAA's during training, cut out the heavy cream, and discontinue the Mass Maker post workout shake.
My training consisted of basic core exercises 2 on, 1 off, 2 on, 2 off.
Day 1: Chest/Triceps: Bench press; incline db press, db flyes, db pullovers, close grip bench, superset of pushdowns and dips. All done for 3 sets of 6-10 reps. Calves: heavy calf raises (4 x 8-12) and light calf raises (4x15-20).
Day 2: Back: chins (4 x 12), DL (3 x 10), bent rows (4 x 12/10/8/6), reverse grip front pulldowns (3 x 8-12), Straight arm pullover (3 x 10-12), abs.
Day 3: Off
Day 4: Legs/Calves: Squats (5 x 12/10/8/6/4), Leg press (4 x 10-16), leg extension (3x 12-15), superset leg curls and straight leg DL (3x 10-12), superset seated calves (5 x 10-12) with free standing calf raises (5 x 25-50).
Day 5: Shoulders/Biceps: Military press (4 x 12/10/8/6), db laterals (3 x 8-12), db bent laterals (3 x 8-12), barbell curl (4 x 12/10/8/6), incline db curl (3 x 8-10), machine curl (2x 8-12).
Days 6 and 7: Off
Two months later my bodyfat was at 8.6% and I was carrying more lean mass than ever before. At sixteen weeks out from the contest (or what I thought would be my contest) I received my nutrition plan for the next six weeks. This plan consisted of three - two week intervals.
I followed the same supplement plan listed above for the leaning phase and added 16 Muscle Synergy per day to continue to increase my lean muscle mass on this slightly restricted.
The base diet for the first two weeks can be seen below:
Weeks three and four: The diet remained the same except the oatmeal was increased to one cup in Meal 1, and Mass Maker was increased to four scoops in Meal 5. The guys at Beverly told me that as I continued to get leaner, an increase in complex carbohydrates could help me spike my metabolism for the harder dieting to come.
My Exact Beverly Nutiition Plan at 16 Weeks Out Meal 1: |