Achieving a Fat–to–Muscle Transition
[a.] Key Points
[b.] Master Food List
[c.] Sample Plan Male
[d.] Sample Plan Female

Figure Nutrtion

[a.] Introduction and Master Food List

[b.] Female Fit Figure Nutrition Plan

FEMALE FIT FIGURE NUTRITION PLAN

GOAL

Increase and harden lean muscle, minimize fat, increase energy levels, and improve overall health.  Your goal is controlled fat loss while increasing lean muscle.

This is the plan that all aspiring figure athletes should start with. Many successful competitors have followed this plan for their entire contest prep period.

SUPPLEMENT SCHEDULE

Super Pak with meal #1 (or Ultra 4 multi vitamin/mineral)

Lean Out 2 caps with each meal and shake

Density take 2 tablets with each meal

Glutamine Select mix 1-2 scoops in 8-16 oz water. Sip before or throughout training sessions.

EFA Gold Take 3 capsules with meals #1 and #5

7 Keto MuscLEAN - You can take 7-Keto with or without food. The best results come when you take 2 doses, about 8 hours apart. The full dose is 3 capsules twice a day. But you might have to work up to that amount.

NOTE: If you’re caffeine sensitive, start with 1 cap in the am and 1 cap about 8 hours after your first dose (or right before training, but not too late or the caffeine might keep you up) for a week, then increase to 2 caps in the am and 2 in the afternoon for another week. After two weeks you can work up to the full dose of 3 caps in the am and 3 in the afternoon.

If you have any questions about our other supplements be sure to call us at 1-800-781-3475. We want to help you get the best results possible.

MEALS

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

Meal #1
Protein Source (choose 1 or 2 from the following)

A. 1 whole egg + 3 egg whites

B. 1 scoop Ultimate Muscle Protein

C. 3 oz lean beef or chicken breast

In addition to the above have ½-cup oatmeal

(Many combine the ingredients above into a pancake recipe – see the 4 Month Figure Makeover article at www.bodymusclejournal.com/vol10/4monthFigure.html for a recipe and other food prep tips. Additional recipes are in the FAQ section of the BI Discussion Forum www.beverlyinternational.com/FAQ/breakfastpancakes.html )

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

Or whole food option: 5 oz chicken or turkey breast, 5 strawberries or 1 peach

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

4 oz sweet potato or 1/2 cup cooked brown rice

1 cup vegetables (broccoli, etc.) or salad with 2 tbsp low cal dressing

Meal #4 (Post Workout)
2 Scoops Muscle Provider (or UMP) and 14 oz. water

Meal #5

5-6 oz lean beef, chicken, turkey, or fish

2 cups green vegetables or salad

Meal #6 (This is an option if you reduce meal #4 to one scoop protein; you get to make up the rest with meal #6. Which is better? – Whatever works better for you.)

Option A: Protein Shake or Pudding: 1 scoop Ultimate Muscle Protein, add enough water to make a shake or pudding the consistency you desire

Option B: 6 egg whites with 1 cup of vegetables

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. Just make sure that you eat something or have a protein shake about every three hours.

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