When first introduced to Beverly I saw Mark Ritter on stage at the Collegiate Nationals. I decided to follow Mark's diet for the final 12 weeks leading up to my show.
Mass and Ultra 40 maximized the nutritional density and protein utilization at each of my meals, jumpstarting new muscle growth.
First Gaining Phase / Hardening Phase Nutrition Plan Supplement Program Super Pak with meal 1 4 Ultra 40 with each meal 4 Mass Aminos with each meal 1 tsp. Creatine with each meal Meal #1 1 whole egg + 5 egg whites, 8 oz. lean beef, 3/4 cup oatmeal, 1 TBS Olive Oil Meal #2 3 scoops Ultra Size, 16 oz. Water Meal#3 5 oz. turkey breast, chicken breast or tuna plus 5 oz. 93% lean beef, 6 oz. red potato or sweet potato or 2/3 cup cooked, rice, 2 cups vegetables Meal #4 (Pre-workout) 3 scoops Muscle Provider Meal #5 (Post training) 2 scoops Muscle Provider plus 4 scoops Mass maker, 32 oz. water Meal #6 8 oz. steak or 10 oz. chicken, turkey or fish, 2 cups spinach or other leafy green vegetable or Salad w/ 2 TBS Newman's Own Dressing (Oil & Vinegar Dressing) Meal #7 Ultra Size Crepes: 2 scoops Ultra Size, 1 scoop Muscle Provider, 1 whole egg plus 5 egg whites, and water to the proper consistency Or: 6 - 8 oz. chicken breast plus 1 whole egg and 5 additional egg whites, 1 cup omelet vegetables (onions, peppers, tomatoes) Note: On non-training days, take out 1 scoop of protein from meal 2, then repeat meal 2 for #4, and skip #5. Hardening Phase Supplement Program Same as gaining phase but add: 10 Muscle Mass BCAAs before training, 10-15 additional Muscle Mass during training. Meal #1 1 whole egg + 5 egg whites, 8 oz. turkey or chicken breast, ½ cup oatmeal, 3 Flax Capsules Meal #2 3 scoops Ultra Size, 16 oz. Water Meal 3 same as gaining diet Meal #4 (Pre-workout) - 2 scoops Muscle Provider Meal #5 (Post training)- 3 scoops Muscle Provider Meal #6 same as gaining diet Meal #7 same as gaining diet Non-training days same adjustment as gaining phase.For each muscle group I picked three exercises - performed one or two lighter sets for each to warm-up, then my third set (working set) was trained to failure, always trying to beat my previous best weight or reps. Here is my two days on, one day off training split.
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Day One Chest, Biceps Day TwoLegs Day Three Off Day Four Shoulders, Triceps Day Five Back, Traps Day Six Off Day Seven Cycle repeats |
Beverly's diet and supplement program put a razor's edge on my conditioning |
For the first time I was actually gaining muscle while I stayed lean. I did not have to put on an extra ten pounds of fat just to gain a few more pounds of muscle. At thirteen weeks out from the show I had gained 8 lbs. of new muscle and my body fat was the same as when I started the Beverly program. [continued on next page]