Beverly Nutritional Programs
- Achieving a Fat-To-Muscle Transition
- Key Points
- Master Food List
- Level One Plan Male
- Level One Plan Female
LEVEL ONE PLAN FEMALE
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.
SUPPLEMENTS
The most important supplement you can buy is protein powder.
Muscle Provider and Ultimate Muscle Protein are the best – use whichever one
you like best or call Beverly International (800) 781-3475 for assistance.
SUPPLEMENT SCHEDULE
Ultra 4 - take 2 Ultra 4 multi vitamins with breakfast and 2 more with dinner
(or one Super Pak daily).
Lean Out Take 2 caps with each meal and shake (if fat loss is primary
goal).
Density Take 2 tablets with each meal (if muscle gain is your primary goal)
Glutamine Select Mix 1-2 scoops in 8-16 oz water. Sip before or throughout
training sessions.
MEALS
Eat
4-5 meals per day spaced 3-4 hours apart. Eat your last meal at least 1-2
hours before going to bed. Your goal will be to have 3 food meals and 1 or 2
protein shakes each day.
Breakfast
Basic Structure:
1 small serving protein
1 serving vegetables (optional)
1 serving complex or fibrous carbohydrate
Sample
Meal: 3 egg white + 1 whole egg omelet w/vegetables; ½ cup oatmeal or ½
grapefruit
Mid Morning Snack
Protein Drink: 1-2 scoops protein in water (for flavor and
variety you can add 1-2 tbsp almond butter or whipping cream per shake (1 tbsp
fat per scoop of protein).
Lunch
Basic Structure:
1 medium serving protein
2-3 servings vegetables
Sample
Meal: 1 medium turkey burger; 2 cups broccoli or 2 cups green beans; 4
strawberries
Mid Afternoon Snack
Protein Drink: same options as mid morning snack
Dinner
Basic Structure:
1 large serving protein
2-3 servings vegetables
1 serving
fat (dressing)
Sample
Meal: 1 large chicken breast; ½ can green beans; 2 cups salad vegetables; 2
tbsp vinegar & oil dressing
Weekly Cheat Meal – Choose one meal each week to eat whatever you want.
