Nutrition Programs

To help you craft your own personalized strategy, we have outlined general profiles of individuals that have contacted Beverly International for nutritional advice over the past twenty years.

In that time BI has helped thousands of athletes reach their goals in altering body composition – building muscle and losing fat. BI delivers what many consumers feel are the most effective bodybuilding nutrition programs and supplements available anywhere in the world.

To fit your budget we’ve prioritized each recommended supplement stack to help maximize your nutrition plan:

 Main Index
  1. Supplements
  2. Beverly Nutritional Programs
  3. Training

Below is a list of Nutrition programs to help you personalize a plan for your goals.

Key Points


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 2oz. per strip. If you need 6 oz., just grab 3 cooked tenders.

If you like lean beef, buy a 2 lbs. 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 lifesaving 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. 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.


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.

Supplement Recommendations

Specific supplement recommendations are listed for each nutrition plan. Here’s how you can select the best supplements to meet your goals and stay within your budget.

  1. ESSENTIAL – If you are new to Beverly International start with one or two of the supplements listed in the ESSENTIAL section of your nutrition plan. You will achieve noticeable results within the first week or two just by incorporating the essentials into your nutrition plan.
  2. ADVANCED – The next step in your supplement pyramid are the supplements in the advanced category of your nutrition plan. These supplements will accelerate your progress, and help you break through any plateaus (strength, size, or fat loss).
  3. COMPREHENSIVE – Adding the comprehensive supplements to the essentials and advanced will give you a top tier supplement regimen. (You may not be able to continue such a regimen year in and year out, but include those listed as comprehensive only when working toward a specific goal with a deadline.
  4. MAXIMUM – If getting ready for a show or other specific event, you might have to take all of the listed supplements to achieve your desired results.
  5. EVERYDAY GENERAL HEALTH – Super Pak, Fit Tabs and EFA Gold are recommended for any one desiring general health, hair, and skin benefits.

We are here to help you be sure you are taking the best supplements for your goals; and taking them properly (as well as to fit your budget. Email to consult with a Beverly advisor.

Water & Beverages

Drink about a half–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.

To increase your bodybuilding nutrition knowledge and get a better idea of how to interpret the No Nonsense Newsletters take some time to read
What I Have Learned From Beverly International, Wisdom from 10 Years of The No Nonsense Newsletter. If you have a personal story about what you’ve learned throughout your years using Beverly International, please cotact us, we’re glad to help.

Supplement Profiling Chart [pdf]

Nutrition Diet Programs List
Gain Muscle and Lose Fat
Males Under 185lbs
Males Over 185lbs
Females Under 135lbs
Females Over 135lbs
Fast Fat Loss
Males Under 185lbs
Males Over 185lbs
Females Under 135lbs
Females Over 135lbs
Gain Maximum Strength and Muscle Size
Males Under 185lbs
Males Over 185lbs
Female Maximum Muscle & Strength Gains

Competitors Programs

Pre Contest Dieting Maximum Fat Loss and Muscle Retention Plans
Male Bodybuilding Pre Contest Nutrition plan
Under 185lbs
Over 185lbs
Female (Physique and Bodybuilding) Pre Contest NUTRITION PLAN
Under 135lbs
Over 135lbs
Men’s Physique Pre Contest Nutrition Plan
Under 185lbs
Over 185lbs
Female Figure
Figure Nutrition Plan
Bikini Nutrition Plan

QUESTIONS? No problem. Beverly specializes in Solutions. Contact us at
or contact BI direct 1-800-781-3475

Training Diary

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