SPECIAL REPORT: GAIN MUSCLE AND LOSE FAT AT THE SAME TIME!
No Nonsense Magazine Volume 25 #3
By: Roger Riedinger and the Beverly Advisor Team
In this issue, we are sharing Beverly International’s best Gain Muscle while Losing Fat nutrition program. This is our proven 50% protein - 20% carbs - 30% fat nutrition system. You are welcome to share it with your gym mates, clients, and anyone else whose primary goal is to add muscle while at the same time losing body fat.
This report is comprised of four sections:
- Goals and Strategy
- Basics
- Male Gain Muscle - Lose Fat Plan
- Female Lose Fat – Gain Lean Muscle Plan
Beverly’s Gain Muscle – Lose Fat Nutrition Program – Goals & Strategy
Goal: The goal of this program is to improve your body composition. That means you are going to improve your muscle-to-fat ratio.
Beverly’s 50-20-30 nutrition system helps you maintain and gain lean muscle while you reduce fat at the same time. We call this your net body composition change
(NBCC).
Strategy: The key to gaining muscular size and density while losing excess fat is through a specialized nutrition program with an emphasis on the correct ratio of protein, carbohydrates, and fat.
- However, the correct ratio is not enough. You must also eat the right protein, carbohydrate, and fat types.
- This area is where many (who know something about nutrition) go wrong. They eat the correct ratios but the wrong foods.
- Another area where things can go wrong is your choice of supplements.
- In this program, we will stick to a proven, time-tested supplement formula.
- We’ll give you some prioritized options to stay within your budgetary boundaries, but we won’t recommend what’s cheapest; instead, we’ll recommend the supplements that will give you the most value in terms of results.
- The most important measure of this program is not the total amount of lean muscle you gain (for this, you’d use our off-season bodybuilding nutrition program) or how many total pounds of fat you lose. Your net body composition change (NBCC) is what counts.
- Your NBCC is calculated by adding together the pounds of lean mass you gain and the pounds of fat you lose.
- If you gain four pounds of lean mass and lose five pounds of fat, your net body composition change is nine pounds. (And that will make a tremendous improvement in your physique.).
- The recommended supplement program will improve your results in NBCC by another 30%.
- You should set a realistic goal for your NBCC over the next six weeks to three months that you will be on this program. One-half to one pound NBCC per week is excellent progress.
Gain Muscle – Lose Fat Basics
You have to take a disciplined approach and consistently eat the right combination of nutrients and the right types of nutrients to add quality muscle and improve your body composition as you slowly reduce your body fat percentage. Your nutrition regimen should consist of three basic food types (macronutrients) in the following proportions.
PROTEIN
Your total diet (including supplements) will consist of approximately 50% proteins.
- Best protein sources for building quality muscle while cutting your bodyfat percentage are lean beef (90% or leaner), salmon, turkey breast, chicken breast, egg whites, fish, whole eggs, and lean pork.
- The best protein supplements are UMP and Muscle Provider.
- Mass Amino Acid tablets and Ultra 40 Beef Liver are invaluable to make sure that you utilize the protein you eat, and they provide additional amino acids you need to build muscle.
COMPLEX CARBOHYDRATES
Complex carbohydrates comprise about 20% of your nutritional intake.
- Best sources of complex carbohydrates for gaining lean muscle while losing fat are oatmeal, brown rice, sweet potatoes, and all variations of beans.
- Low-carb vegetables include salads, broccoli, cauliflower, spinach, green beans, and just about any other green or yellow vegetable.
- Low-carb fruits are blueberries, cantaloupe, grapefruit, peaches, and strawberries.
FATS
Dietary fats should make up 30% of your caloric intake.
- For best gains on this plan, you should really pay attention to getting the right amount and right kinds of dietary fats. The best sources are olive oil, coconut oil, flax oil, sunflower oil, safflower oil, almond butter, almonds, walnuts, and heavy cream.
- You should also take an essential fatty acid supplement like Beverly’s EFA Gold, which contains a synergistic combination of EFA’s from 3 naturally concentrated sources: fish, organic flaxseed, and borage oil.
Free Foods
You can eat any of the following at any time without jeopardizing your results: Calorie-free drinks, sugar-free gum, sugar-free Jell-O, cinnamon, Splenda, Equal, seasonings, mustard, vinegar,
hot sauce, salt, and pepper.
Free Meals
Remember that this program is designed to add maximum muscular size while reducing fat. The only time that a “free meal” is acceptable is if you have a special occasion like a birthday, wedding, holiday meal, etc.
Beverages
Make sure that you drink plenty of water. If you are dehydrated, you will not burn fat, and you can’t build muscle. Water is necessary in every metabolic process. You should drink at least 96 ounces each day.
Other acceptable beverages are unsweetened tea and coffee; diet drinks like Crystal Light, diet-flavored waters, and diet sodas. Regular fruit juice and milk have large amounts of naturally occurring sugar, and although they may be good foods, they may also result in fat accumulation, so they are not part of this nutritional program.
“50-20-30 Gain Muscle – Lose Fat” Nutrition Plan for Men
Here is a typical meal plan based on six meals. Adjust portions or add or decrease a meal as needed to maintain progress. If you weigh less than 180 lbs or if fat loss is your primary goal, eat just five meals.
SUPPLEMENTS FOR THE “GAIN MUSCLE – LOSE FAT” NUTRITION PLAN FOR MEN
Essential: UMP (Ultimate Muscle Protein), Super Pak, Quadracarn
Next Steps: Creatine Select
Stack: Mass Aminos (or Density if fat loss is your most important goal), Ultra 40
Additives: Glutamine Select, Muscle Synergy, EFA Gold
Breakfast (recommended): two whole eggs, four egg whites, five ounces lean beef, one-half cup oatmeal.
[Option B (if you don’t like eggs): eight ounces lean beef, one-half cup oatmeal.}
[Option C (if you want to drink a protein shake for breakfast): two scoops UMP, one-half cup liquid egg whites or egg beaters, one-third cup oatmeal, and one-third cup frozen blueberries or three frozen strawberries.]
Mid-Morning Meal: Protein Drink with two scoops of UMP, two tablespoons of a healthy fat source (olive oil, flax oil, almond butter), or heavy cream. – Optional: one serving low carb fruit.
[Option B: one can tuna (water packed), one cup cottage cheese, and one-half cup pineapple (unsweetened) or one-half cantaloupe.]
[Option C: 8oz lean beef, one small apple.]
Lunch: eight ounces chicken breast, two-thirds cup brown rice, green salad with oil, and vinegar dressing.
[Option B: eight ounces lean beef, five ounces sweet potato, two cups low carb vegetables.]
Mid Afternoon Meal: Tuna or chicken salad - two cans tuna (water packed) or eight ounces chicken breast, two tablespoons mayonnaise, celery, relish, one-half apple.
[Option B: Protein Drink with two scoops Muscle Provider or UMP, two tablespoons healthy fat source (olive oil, flax oil, almond butter), or heavy cream.]
[Option C: Protein Pudding – put two scoops of UMP into a bowl or Tupperware container, add just enough water to stir into a pudding consistency, then add two tablespoons almond butter or heavy cream.]
Dinner: ten ounces steak, pork loin, chicken, turkey, or fish; two cups low low-carb vegetables; green salad with four tablespoons oil and vinegar dressing.
[Option B: ten ounces salmon, two cups low-carb vegetables]
Before bed: Protein pudding – mix two scoops UMP in a bowl with just enough water to make a pudding texture. Add two tablespoons of almond butter, walnuts, or heavy cream.
[Option B: six egg whites, five ounces chicken breast, one serving low carbohydrate vegetable or fruit.]
“50-20-30 Lose Fat – Gain Lean Muscle” Nutrition Plan for Women
Here is a typical meal plan based on five meals with an optional “before bed” snack. Adjust portions or add or decrease a meal as needed to maintain progress.
SUPPLEMENTS FOR THE “GAIN MUSCLE – LOSE FAT” NUTRITION PLAN FOR WOMEN
Essential: UMP (Ultimate Muscle Protein), Lean Out, Muscularity
Next Steps: Glutamine Select, 7-Keto MuscLean
Stack: Density, Energy Reserve
Additives: GH Factor, Fit Tabs, EFA Gold
Breakfast (recommended): one whole egg, three egg whites, three ounces turkey breast, one-half cup oatmeal. (Don’t forget you can add cinnamon and Splenda to your oatmeal.)
[Option B (if you want to drink a protein shake for breakfast): one scoop UMP; one-third cup liquid egg whites or egg beaters; one-fourth cup oatmeal or one-third cup frozen blueberries and three frozen strawberries.]
Mid-Morning Meal: Protein Drink with one or two scoops UMP, one tablespoon healthy fat source (olive oil, flax oil, almond butter), or heavy cream. – Optional: one serving low carb fruit.
[Option B: one can tuna (water packed), one-half cup cottage cheese, and one-fourth cup pineapple (unsweetened) or one-fourth cantaloupe.]
Lunch: five ounces chicken breast or lean beef, one-half cup cooked brown rice, green salad with two tablespoons oil and vinegar dressing.
[Option B: Tuna salad - one can tuna (water packed), one tablespoon mayonnaise, celery, relish, one-half apple.]
Mid Afternoon Meal: Protein Drink with one or two scoops Muscle Provider or UMP, one tablespoon healthy fat source (olive oil, flax oil, almond butter), or heavy cream.
[Option B: Protein Pudding – put one or two scoops of UMP into a bowl or Tupperware container, add just enough water to stir into a pudding consistency, then add one tablespoon almond butter or heavy cream.]
Dinner: five ounces steak, pork loin, chicken, turkey, or fish; two cups low low-carb vegetables; green salad with two tablespoons oil and vinegar dressing.
[Option B: five ounces salmon, two cups low-carb vegetables, green salad with two tablespoons oil and vinegar dressing.]
Optional “Before Bed” snack: Protein pudding – mix one scoop UMP in a bowl with just enough water to make a pudding texture. Add one tablespoon almond butter or walnuts.
[Option B: six egg whites, one serving low carbohydrate vegetable or fruit.]
