I.                    Beverly Nutritional Programs

1.       Achieving a Fat–to–Muscle Transition

                                                             a.      Key Points

                                                            b.      Master Food List

                                                             c.      Sample Plan Male

                                                            d.      Sample Plan Female

2.       Pre Contest Dieting (Maximum Fat Loss) Plan

                                                             a.      Key Points

                                                            b.      Master Food List

                                                             c.      Sample Plan Male

                                                            d.      Sample Plan Female

3.       Gain Maximum Strength and Muscle Size

                                                             a.      Key Points

                                                            b.      Master Food List

                                                             c.      Sample Plan Male

                                                            d.      Sample Plan Female

4.       Female Figure

                                                             a.      Introduction

                                                            b.      Female Fit Figure Nutrition Plan

5.       Bikini Nutrition Plan

BIKINI NUTRITION PLAN

GOAL

Reshape your body, lose fat, and improve muscle tone.  Only by combining exercise with a sensible nutritional program can you achieve optimal results.

Recommended plan for aspiring bikini athletes.  

SUPPLEMENT SCHEDULE

ESSENTIAL: Ultimate Muscle Protein and Lean Out – take 1-3 UMP shakes per day; and 2 Lean Out capsules every time that you have a meal or shake. 

NEXT STEPS: Muscularity works great to improve your muscle tone; it also helps stabilize blood sugar while you are dieting

STACK: 7 Keto and Energy Reserve become critical if you are holding too much weight as the contest is approaching. 7 Keto take 3 in the am and 3 in the afternoon; Energy Reserve take 1 when taking Lean Out. 

ADDITIVES: Ultra 4 and EFA Gold - take 2 of each with breakfast and dinner

MEALS

In the meal plans below all meats are weighed prior to cooking.

Meal #1
Protein Source (choose 1)

A. 6 egg white veggie omelet (use any of the following: salsa, onion, spinach, mushrooms, broccoli, tomato)   

B. 1 scoop Ultimate Muscle Protein

C. 6 oz 1% cottage cheese

Carb Source (choose 1)

A. ½ cup oatmeal

B. 2 slices Ezekiel bread

C. ½ grapefruit or 1 orange

(Many combine the ingredients above into a pancake recipe – see FAQ recipe section: www.beverlyinternational.com/FAQ/breakfastpancakes.html

Meal #2
Protein Drink: 1 scoop Ultimate Muscle Protein as a shake or with less water as a pudding.

You can make a smoothee by adding 1 cup strawberries or ½ cup blueberries and 1 cup Carb Control yogurt.

Meal #3
6 oz grilled chicken (before cooking) or can of tuna in water

Large salad with 2 tbsp low cal dressing

Meal #4

Protein Drink: 1 scoop Ultimate Muscle Protein as a shake or with less water as a pudding.

Or 1 piece of fruit (pear, apple, peach, orange, etc.)

Meal #5

6 oz broiled or grilled fish or 4 oz lean red meat

1 ½ cups vegetables (broccoli, spinach, green beans, etc.)

Note: It’s okay to adjust portions or add or decrease a meal as needed to maintain progress. Do not worry about the particular order of your meals, if you want to eat Meal 1 as your last meal of the day, go ahead, it’s OK. Every 3^rd day have 2 tbsp almonds or add 1 tsp peanut butter to your protein shakes.

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