Female Level 1: Gain Muscle Wile Losing Fat


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


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.


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.


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.


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; 1⁄2 cup oatmeal or 1⁄2 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).


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


Basic Structure:

1 large serving protein
2-3 servings vegetables

1 serving fat (dressing)

Sample Meal: 1 large chicken breast; 1⁄2 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.

Ready to get started?

Begin your transformation with our Fitness Consultation for $50. Text below to schedule.