How to maximize muscle and minimize fat;
Achieve a fat-to-muscle transition
1. Nutrition is the key factor in gaining muscle and losing fat!
2. Not training. Train to build muscle – always!
3. Not cardio.
4. You should always tailor your training, cardio and nutrition to build muscle and lose fat.
5. Each extra pound of muscle means you can eat about 50 additional calories.
- Accelerate Fat–to–Muscle Transition with Correct Nutrient Ratio
- 1. The most important factor in building – lean muscle tissue while losing fat is your ratio of protein, fats, and carbohydrates.
- 2. For most people 50% Protein, 20% Carbohydrate and 30% Fat is best for building muscle and losing fat at the same time.
- 3. Another important factor if you want to lose fat and gain muscle is total caloric intake.
- 4. You can almost always eat more calories with a 50 – 20 – 30 ratio than with a lower fat diet.
- 5. It is nearly impossible to gain lean muscle tissue when your calorie intake is below maintenance level.
- 6. To gain lean muscle you probably need between 12 and 18 calories per pound of bodyweight. Males can normally start with 15 calories per pound of bodyweight and females with 12-13 calories per pound of bodyweight.
- 7. Think of you bodyfat and lean muscle tissue as competing magnets. Each trying to attract the calories and carbs you eat to accumulate fat or build muscle respectively.
- 8. The more fat you have the more chance that any additional calories and/or carbohydrates will be stored as fat. The greater your percentage of lean muscle tissue, the more extra calories you will be able to eat.
Important points to remember
Eating 4-6 small meals spread about 2 ½-4 hours apart is important to your success in building muscle or losing fat. This doesn’t mean that you have to sit down at the table and eat a meal. You simply have to take in the proper amount of nutrients. Plan ahead. If you’re going to be in meetings or running errands all day, make a couple of shakes the night before or put a scoop or two of your favorite Beverly protein powder in a shaker bottle and add water when you’re ready to drink.
The order of the meals isn’t as important as the content. There is a benefit to keeping your starchy carbs in the first half of your day for fat loss, but other than that, alter the meal order so it fits your schedule best and is easiest for you to adhere to.
Our diet plans normally designate meal #2 as a shake, but if you don’t have time to eat food for breakfast and prefer to "eat on the go", drink a shake for your breakfast. If you like to eat food after training instead of a shake, eat your food. Again, the crucial factor is eating the right food types and the proper amount of calories and nutrients within the day.
If you have a scale and can weigh your food, that’s fine, but it’s not essential. Don’t get overly caught up in weighing your food. What’s most important is consuming the right foods at each meal.
There are many food options out there now that make dieting and portioning a lot easier. Tyson Chicken Tenderloins make getting the right amount of chicken without a scale super easy. They’re about 2 oz per strip. If you need 6 oz, just grab 3 cooked tenders. If you like lean beef, buy a 2 lb package of meat. When you are ready to cook it, score the meat into 4 equal parts with your hand and pull off your 8 oz burgers. Uncle Ben’s Ready Rice bags are a life saving invention for dieters. With about 2 cups per bag, all you have to do is eat half of a bag for 1 cup. If you like to have potatoes instead of rice, get some baby red potatoes. Each small potato is about 3 oz a piece. Cook up a small bag. Grab 2 potatoes for a 6 oz serving.
Don’t be afraid of canned veggies if you don’t have access to fresh. Yes, they are generally higher in sodium, but you don’t have to worry about that (if you are concerned about the sodium, buy low sodium). Good old canned green beans are a staple for many dieters. Eat about one half can with each meal to up your veggie count for the day. These are just a few examples of how easy dieting can be.
Low glycemic low fat foods, bell peppers, berries, spinach salad (rich sources of antioxidants). Chicken and eggs.
Why make it tougher on yourself than it needs to be?
Check out Practical Eating for Lean Muscle Part One: The Grocery Store, for great tips on buying foods to make dieting less stressful. bodybuildingworld.com/vol12_2/grocery_store.html
This is plain and simple... you should follow a diet as long as it’s working. This may be 6 weeks, or it may be 12 weeks or longer. One of the worst mistakes people make is wanting to change a diet while it is still working. Give the diet and your body time to work. Don’t give up on it too soon.
If you’re following your diet, taking your supplements and training hard, you will see results! If a diet is working and you don’t have a strict deadline, try adding calories. The goal is always to keep your calories as high as possible while still reaching your desired results. Only cut calories when it’s necessary to continue losing fat.
Don’t substitute cheaper grade supplements for the supplements listed on the diets. The reason that the supplements and the diets are tied together is that a Beverly International nutritional plan works in concert with the recommended Beverly supplements. To do the program alone without Beverly supplements, or with cheaper grade products, is a recipe for muscle loss. Also, fillers and binders found in cheaper grade supplements can keep you from losing fat and from reaching your goals with success.
If getting ready for a show or working toward a goal with a deadline, you might have to take all of the listed supplements to achieve your desired results. If you don’t have a strict deadline and you can’t fit all of the suggested supplements into your budget or are having trouble prioritizing the supplements for your goals.
Water & beverages
Drink about a gallon of water for every 100 pounds of bodyweight each day. Make sure all other beverages are non-caloric: Crystal Light, diet sodas, coffee, and tea.
- Example for 130 lb. woman eating 1650 calories:
- Meal #1: 1 whole egg + 3 egg whites, 3 oz. very lean meat, 1/3 cup oatmeal – before cooking
- Meal #2: (Choose one option) Protein Drink with 1 scoop Ultimate Muscle Protein, 1 tablespoon healthy fat source (olive oil, flax oil, almond butter) or heavy cream, add enough water to make a shake or pudding the consistency you desire.
- Whole food option: 4 oz. lean beef or chicken or 1 can tuna, one small apple or orange
- Meal #3: 5 oz. lean meat (chicken or other lean protein source), ½ cup cooked brown rice or 4 oz. sweet potato 1 cup vegetables (broccoli, etc.) or 2 cups green salad with 2 Tbsp vinegar and oil dressing
- Meal #4: 2 scoop Muscle Provider or UMP in 16. oz. water
- Meal #5: 6 oz. salmon or very lean meat (chicken breast, fish, turkey breast, lean beef – sirloin, filet, etc), 1 cup low carb vegetables, Salad with 1 Tbsp vinegar and oil dressing
- Intermediate lean out – diet Phase
- Consider L-Glutamine pre and post workout instead of a shake during this Hardening Phase
- Meal #1: 1 whole egg, 3 additional egg whites, 3 oz. chicken breast or turkey breast, ½ cup oatmeal, 3 Flax capsules
- Meal #2: Protein Drink – 2 two scoops Ultimate Muscle Protein or Muscle Provider in 16 oz. water.
- Option B: 1 can tuna (water packed), 1 carrot, 1 tomato
- Meal #3: 5 oz. chicken breast (or other lean protein source), ½ cup cooked brown rice (or other complex carbohydrate source)
- Optional: add one or two servings of low carb vegetables.
- Meal #4: 1 can tuna (water packed) or 4 oz. turkey breast, 1 or 2 servings of low carb vegetables or ½ cantaloupe
- Option B: Protein Drink with 2 scoops Muscle Provider or Ultimate Muscle Protein mixed in 16 oz. water
- Meal #5: 6 oz. chicken breast, turkey or fish, 1-2 cups low carb vegetables or salad 3 Flax capsules
- Meal #6: Protein pudding – mix 1 scoop Ultimate Muscle Protein in a bowl with just enough water to make a pudding texture.
- Option B: 6 egg whites, 1serving low carbohydrate vegetable
- Bikini Athletes Nutrition
- Basic Training for The Bikini Athlete
- Achieving a Fat–to–Muscle Transition
- Training for the Fitness Figure Athlete
- Controlled Fat Loss While Increasing Lean Body-Mass
- Pre-contest Dieting for Maximum Fat Loss
- Female sample maximum Muscular Weight Gain Program
- Female figure meals Goal Healthy Fat Loss
- Female Sample Pre-Contest Plan
- Four Month Figure Makeover
Fit Figure build lean muscle lose fat
- Beautiful Shape Your Fit Figure Workout
An ideal workout to achieve a shapely, fit, lean physique.
- Figure Competitor Checklist deep tan, pose, flattering presentation
Goal: not to lose any lean muscle tissue while your diet becomes more restricted.
Figure athlete training diet plans
Match your goals with these program outlines:
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