U.L.T.R. A. 1 2 - M O N T H
S Y S T E M
Ultimate Long-Term Resistance and Aerobic System MONTH 2
By Christopher M. Lockwood, MS, CSCS, Staff Writer
L
ast month you took the first step toward developing the ULTRA physique; now it’s time to crank it up. If you’re just starting to construct your physique, don’t worry — now’s as good a time to start as any. The program presented in our July issue was designed to create a base of conditioning and muscle size upon which to build. This month your training is designed to primarily increase your strength which can, of course, add size as well. Obviously we didn’t overlook cardio, and since what you’ll put your body through is different from last month, your construction materials — that is, nutrition — have been changed to optimize your success. Though we’re taking this program one step and one month at a time, don’t lose sight of the fact that with dedication, following the complete ULTRA System will get you in the absolute best shape of your life. And even if you choose to follow the program for just a single month, the change of pace may be what you need to push your workouts into overdrive and start making serious gains again.
Leeann Tweeden and John Turk ride the waves of ULTRA fitness
Transition Phase
By the end of last month, your workouts were becoming pretty intense, as you added both weight and exercises and used 90-second rest periods. Well the times, they are a-changin’! Before training for maximal strength, we’ll take you through a week of transitional workouts. No secret, really, to why it’s called a transition phase — it allows you to progressively alter your training from one phase to the next, instead of incurring an abrupt change. Harvey Newton, MA, CSCS, executive director of the National Strength and Conditioning ) and former national coach for the U.S. Olympic Association ( NSCA NSCA Weightlifting Team ( 1981–84 1 981–84 ), says: “The goal of the transition phase is to ease the shock to the body, but still allow enough of a shock so the body will adapt. It’s generally a mix of a little bit of what you were doing and a little bit of what you’re going to do.”
Robert Reiff
August 1999
MUSCLE & FITNESS
139
MUSCLE & F FIIT N E S S ULTRA S Y S T E M — M O N T H
Strength Phase The final four weeks of this part of the program are dedicated to building strength, which seems to have taken a b ack seat in bodybuilding. Yet strength is actually a key component in bodybuilding success. Newton explains: “The strength phase shocks bodybuilders’ bodies into a higher level of strength, so that when they return to training for muscle size [growth-phase training], they’ll be able to handle a heavier weight, even in a higher-rep scheme. And, therefore, they should see more growth as a result.” Heck, even if endurance training or getting lean is your thing, you should still work on building strength. “A stronger muscle is more enduring,” says Newton. “When endurance athletes engage in strength training, they do get stronger, but their V O 2 [ amount of oxygen the body uses] doesn’t change. This tells us that the improvements in endurance performance aren’t the result of better lungs and heart, but that the muscles can go for a longer period before becoming exhausted. I think endurance athletes should focus on this advantage rather than avoiding resistance training amid concern about developing developing 19 -inch arms.” Cardio and stretching: Though you’ll continue to increase your cardio intensity, you’ll do less in terms of duration so that you don’t overtrain and can put more effort into your strength-training workouts. You’ll work on your flexibility with stretches in every workout, hitting it a little harder on Day 6. The biggest modification in your program design, however, takes place in the weight room.
Program Design Even though your focus is strength, you’ll still use a once-a week-per-major-muscle-group routine. Here come the changes.
2
Last month you stuck to a higher rep range ( 8 –12 ) and took shorter rest periods ( 45 45 –120 seconds seconds ), but this month we’re revamping all that. Newton advises using a 3– 6- rep range on all multijoint (more complex) exercises, which means you’ll be able to use a heavier weight than what you could do for 8 –12 reps. With single-joint exercises exercises like curls and pressdowns, Newton recommends backing off a bit for safety reasons, so we’ll work those movements closer to the 6–10 6 –10-rep -rep range. For For single-joint exerexercises, back your percentage one-rep max ( %1RM, %1RM, a measure of your intensity ) down, so that you can do a few more reps. Besides doing fewer reps, another reason your weights will increase (even for single-joint exercises) is that your rest periods will be high ( 3– 5 minminutes ). This will allow your muscles to almost fully recuperate between sets so that you can totally attack each set. Other variables: By mid-month you’ll be doing forced reps, and at month’s end you’ll do some negatives at the end of each exercise set. Newton advises, “Negatives aren’t something that you should do five days a week, but they can work very effectively at improving strength.” That’s what we’re after this month, and by following this program to a T, you’ll be ready to take the next step toward a leaner, stronger you. REFERENCES Baechle, T.R. Essentials of strength training and conditioning. Champaign, IL: Human Kinetics, 1994. Bompa, T.O. Periodization training for sports: programs for peak strength in 35 sports. Champaign, IL: Human Kinetics, 1999. Bompa, T.O., Cornacchia, L. Serious strength training. Champaign, IL: Human Kinetics, 1998. Kenney, Kenney, W.L. W.L. ACSM’s guidelines for exercise testing and prescription. (5th ed.) Baltimore, MD: Williams & Wilkins, 1995.
Customizing Your ULTRA System
T
hough the parameters of your training are set, that doesn’t mean your individual goals are left out of the equation. Specifically, the ULTRA system is designed to build muscle, decrease bodyfat, increase strength and cardiorespiratory endurance, and improve flexibility. If you want to change any of those components, here’s how you can customize the ULTRA system to fit your own needs: 1 ) If your primary goal is weight reduction and decreased bodyfat, increase the frequency and duration of your cardio sessions, decrease your rest periods between weight-training sets by about 30– 60 seconds, and and cut back on calories to the point where you consume 250 fewer calories per day than is necessary to sustain your level of activity. 2 ) Want even greater increases in maximal strength? As long as you have a spotter and are fully prepped in 1RM training, disregard Week 3’s program and move both Weeks 4 140
MUSCLE & FITNESS
August 1999
f f i e R
and 5 up a week. What you’ll do in the final week is choose just one exercise per bodypart bodypart and and perform perform 5 – 7 sets of strict negatives using a weight that represents represents about 100% –120% of your max, for for about 1– 5 reps each. 3 ) For increased cardiorespiratory endurance, simply increase the frequency and duration of your cardio sessions. 4 ) If you’re after greater flexibility, include stretching movements before your workouts (after your cardio warm-up) and between sets. 5 ) Last, what if you can’t devote 4 – 5 days a week to your your training? training? Easy — figure out how many days fit into your schedule and group more bodyparts into each workout. This also works if you’ve had to skip a few work f f i e outs for whatever reason and need to R catch up. Doing so will make your workouts a bit longer and you’ll likely find it helpful to sip on a carbo drink while you train, especially if your workouts begin to run over 1 1 ⁄ 2 hours in duration.
M U S C L E & F I T N E S S ULTRA S Y S T E M — M O N T H
Nine Stretches for Better Flexibility Tips for Better Stretching
2
The same rules apply from last month’s program, but in case you skipped class, let’s recap.
1) Perform your cardio warm-up or workout before stretching.
Unless Stated Otherwise
2) Stretch your muscle(s) to a point where you feel only minor discomfort — don’t overdo it.
1) Your workout intensities are
based on a percentage of your onerep max ( 1RM). If you aren’t 100% certain of your 1RM, then guesstimate. If you can’t complete the prescribed number of repetitions, adjust the weight accordingly.
3) With each repetition, try to stretch slightly beyond what you were able to accomplish with the previous rep. 4) Hold the stretched position for the prescribed period; don’t bounce or perform any ballistic-type movements. 5) Refer to the accompanying photos to aid your form. 6) When, how often, which stretches and for how long you should hold each stretch can be found within the ULTRA system training log. Shoulder & External Rotators
Lats
2) Begin each workout with a 7–10-minute cardio warm-up, warm-up, getting your heart rate up to about 65% of your ( To find that nummaximal heart rate. ( To ber, subtract your age from 220 and multiply by 0.65.)
Triceps
3) Precede the first exercise of a
given bodypart with two warm-up sets . First, perform about 12–15 reps using a weight that represents about 35%–40% of your 1RM. Then increase the weight by about 10% –15% for another 10-rep 10-rep warm-up set. Don’t count these two sets as part of your workout. 4) Perform a full-body stretching
Biceps & Chest Hip Flexor
routine at the end of each workout. You’ll find the stretching routine listed in the Day 1 workout of Week 1.
Jumpin’ In If you missed last month’s Preparatory and Growth phases, you can still make significant gains without starting at step one. • If you’re a well-conditioned athlete or elite bodybuilder, go ahead and jump right into the Transition Phase, Week 1. • If you’re a beginner or intermediate bodybuilder, significantly reduce the training volume and intensity of Week 1 and gradually build up to what’s prescribed. This may mean starting with only one exercise per bodypart and using a low intensity, but it’s a much safer and smarter way to attack this program. If you begin to feel like you’re overtraining or working beyond your capabilities, don’t hesitate to back off a bit.
Side Bend
Hamstrings Low Back & Glutes
Calf
Taking Measurements If you started with us last month, you don’t need to redo your measurements. First-timers, though, need to get some baseline measurements. Refer to last month’s extensive discussion of body measurements so you can more accurately gauge your progress.
➔
Photos of Lena Johannesen by Robert Reiff
August 1999
MUSCLE & FITNESS
141
TRANSITION
Optional set Take this set to muscle failure Optional set & take to failure Do not do this exercise on this day
STRENGTH
Week 1
Week 2
Sets per exercise: 3 – 4 Reps: 8–10 Intensity: 75% 1RM Rest between sets: 2– 3 minutes minutes The catch: Work on progressively increasing the weight from set to set, taking each set about 2– 4 reps shy of failure. failure.
Sets per exercise: 3 – 4 multijoint; Reps: 6– 8 multijoint; 8–10 single-joint Intensity: 75%–80% 1RM Rest between sets: 3 minutes The catch: Take only the last set of each exercise to failure; for all others, push yourself to about 2 reps shy of burnout.
How to fill in: Write your weight used and reps completed. 80 / / 10 is 80 pounds for 10 reps. Dumbbell Bench Press
80 / 10 85 / 10 90 / 9 95 / 8
95 / 8 100 / 6 100 / 6 110 / 6
Week 1
Week 2
AY Y 1 D A
Cardio Warm-Up: 7–10 Warm-Up: 7–10 minutes at 65% MHR (every week) CHEST
Dumbbell Bench Press
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Incline Barbell Press
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Flat-Bench Dumbbell Flye
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Bent-Over Barbell Row (pronated grip)
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Pull-Up (pronated grip)
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Straight-Arm Pull-Down
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Good Morning
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Back-Extension Machine
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BACK
LOW BACK
Cardio:
30 minutes at 75 % M H R
25 minutes at 80 % M H R
Stretch: All All nine stretches (see page 141) three times, holding the stretched position 10–15 seconds AY Y 2 D A
Week 2
Week 1
Cardio Warm-Up: 7–10 Warm-Up: 7–10 minutes at 65% MHR (every week) TRAPS
Barbell Shrug
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Dumbbell Upright Row
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Seated Front Press
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Lateral Raise Machine
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Dumbbell Front Raise
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Crunch Machine
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Cable Crunch with Twist
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Hanging Knee Raise
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DELTS
ABS
Cardio: None today Stretch: All All nine stretches (see page 141) three times, holding the stretched position 10–15 seconds AY Y 3 D A
142
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August 1999
REST
M U S C L E & F I T N E S S ULTRA S Y S T E M — M O N T H
2
STRENGTH
Week 3
Week 4
Week 5
Sets per exercise: 4 multijoint; t; Reps: 5– 8 multijoin 8–10 single-joint Intensity: 80%–85% 1RM multi joint; 80% 1RM single-joint min.’s ’s Rest between sets: 3– 4 min. The catch: Again, keep all but your last set of each exercise to about 2 reps shy of failure. Then, on your last set of most exercises, have a spotter help you with another another 1– 2 forced reps. reps.
Sets per exercise: 4– 5 Reps: 3–5 multijoint; 6–8 single-joint multijoint; Intensity: 85%– 90% 1RM multijoint; 80% –85% 1RM single-join single-jointt Rest between sets: 3–5 minutes The catch: Stop about 2–4 reps shy of failure on your first two sets; take all others to failure. On the last set of most exercises, have a spotter help you with a couple of forced reps to really push your muscles to their limits.
Sets per exercise: 5 – 7 multijoint; 6– 8 single-join single-jointt Reps: 3– 5 multijoint; multijoint; int; Intensity: 90% – 95% 1RM multijo 80%– 85% single-joint single-joint Rest between sets: 3–5 minutes failure on your first The catch: Stop about 2– 4 reps shy of failure set; take all others to failure. On the last set of most exercises, have a spotter help you do a couple of forced reps to failure, followed by a few negatives until your muscles are absolutely spent.
Week 3
Week 4
Week 5
Cardio Warm-Up: 7–10 Warm-Up: 7–10 minutes at 65% MHR (every week) CHEST
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BACK
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20 minutes at 8 0 % – 85% M H R
20 minutes at 85% M H R
20 minutes at 85% M H R
All nine stretches (see page 141) three times, holding the stretched position 10 –15 seconds
Week 4
Week 3
Week 5
Cardio Warm-Up: 7–10 Warm-Up: 7–10 minutes at 65% MHR (every week) TRAPS
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DELTS
ABS
Cardio: None today All nine stretches (see page 141) three times, holding the stretched position 10 –15 seconds
➔ August 1999
MUSCLE & FITNESS
143
Optional set Optional set & take to failure
Take this set to muscle failure
TRANSITION
Do not do this exercise on this day
See previous page for sets, reps, intensity, rest between sets and “the catch” for each week.
AY Y 4 D A
STRENGTH
Week 2
Week 1
Cardio Warm-Up: 7–10 minutes at 65% MHR BICEPS
Standing Barbell Curl
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Preacher Curl
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Hammer Curl
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Incline French Press
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Dip
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Rope Pressdown
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TRICEPS
25 minu minute tes s at at 75% 75%–80% –80% MHR
Cardio:
25 min minute utes at at 80% 80% MHR
Stretch: All All nine stretches (see page 141) three times, holding the stretched position 10–15 seconds AY Y 5 D A
Week 1
Week 2
at 65% MH R Cardio Warm-Up: 7–10 minutes at QUADS QUADS / GLUTES GLUTES
Squat
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Barbell Lunge
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Hack Squat
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Romanian Deadlift ( barbell barbell )
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Decline Lying Leg Curl with Dumbbell
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HAMSTRINGS
CALVES
Standing Calf Raise
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Cardio: None today
All nine stretches (see page 141) three times, holding the stretched position 10–15 seconds Stretch: All
D A AY Y 6
Week 1
Week 2
Cardio Warm-Up: 7–10 minutes at 65% MHR ABS
Cable Crunch
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Decline Reverse Crunch
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Oblique Crunch on Back-Extension Bench
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Full-Range Crunch
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Cardio:
25 minutes minutes at 75% – 80% MHR
20 minutes minutes at 80% – 85% MHR
Stretch: All All nine stretches (see page 141) five times, holding the stretched position 20 2 0 seconds
M U S C L E & F I T N E S S ULTRA S Y S T E M — M O N T H
2
STRENGTH
See previous page for sets, reps, intensity, rest between sets and “the catch” for each week.
Week 3
Week 4
Week 5
Cardio Warm-Up: 7–10 Warm-Up: 7–10 minutes at 65% MHR BICEPS
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TRICEPS
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25 minutes at 80% – 85 % M H R
2 0 minutes at 85 % M H R
25 minutes at 85 % M H R
All nine stretches (see page 141) three times, holding the stretched position 10–15 seconds
Week 4
Week 3
Week 5
Cardio Warm-Up: 7–10 Warm-Up: 7–10 minutes at 65% MHR QUADS QUADS / GLUTES GLUTES
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HAMSTRINGS
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CALVES
Cardio: None today All nine stretches (see page 141) three times, holding the stretched position 10–15 seconds
Week 3
Week 4
Week 5
Cardio Warm-Up: 7–10 Warm-Up: 7–10 minutes minutes at 65% MH R ABS
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25 minutes at 80% – 85% M H R
20 minutes at 85% M H R
25 minutes at 85% M H R
All nine stretches (see page 141) three times, holding the stretched position 10–15 seconds
August 1999
MUSCLE & FITNESS
145
➔
U LT LT R A S Y S T E M
NUTRITION By Chris Aceto
Pump up the protein for increases in strength and size
W
hat a change! Only about a decade ago, a number of sports nutritionists at some of the nation’s leading universities thought bodybuilders were crazy for consuming a high-protein diet. The mantra against more protein always seemed the same: Bodybuilders don’t need more protein, they need more carbs. Meanwhile, top amateur and professional bodybuilders alike smirked proudly when a cascade of subsequent data confirmed what they already knew: If you’re serious about your training and want to get stronger and more massive, you must eat more protein than the Recommended Dietary Allowance set forth by the U.S. Department of Agriculture.1 If adding muscle is your No. 1 priority, priority, incorporate these three guidelines into your life: 1) Stimulate your muscles through proper training. 2) Eat more calories than you expend each day. 3) Eat a sufficient amount of protein. This month, with the help of two leading sports nutritionists and two top bodybuilders, we’ll reveal how much protein you need to eat when you’re training for strength.
Building with Protein How much protein is enough? According to Kristine Clark, PhD, RD, director of sports nutrition for the Penn State University department of athletics, the RDA was never intended for athletes, not to mention strength athletes, and therefore needs to be adjusted to suit bodybuilders. She recommends 2 grams of protein per kilogram (about 0.91 gram per pound) of bodyweight, roughly three times the RDA (set at 0.8 gram per kg or about 0.36 gram per pound of body weight). Following her recommendation, a 180-pound male requires approximately 164 grams of protein per day. day. Clark warns against skimping on this vital muscle-building nutrient: “If you’re going to strength-train and eat less protein than the research recommends, you will not see the results you expect for the type of effort and training you’re engaged in.” When it comes to increasing strength and mass, protein intake is an important piece of the nutrition equation. Total calories are of utmost importance, too. “A big mistake strength-training athletes make is to eat enough protein but not enough total calories,” warns Bonnie Modugno, MS, RD, owner of NutritionWorks in Santa Monica, California. Modugno recommends that to build strength and size, you must not only increase your protein intake to 0.91 gram per pound of bodyweight per day but also consume enough total calories. “The issue is this: Is there enough protein to build muscle mass and is there enough calorie support to give the body energy to complete that task? If strength athletes don’t eat enough total calories from carbs and dietary fat, they’ll end up wasting some of the protein they eat. With insufficient calorie consumption, protein is used as fuel, leaving less
‘If you’re serious about your training and want to get stronger and more massive, you must eat more protein than the RDA.’ 146
MUSCLE & FITNESS
August 1999
available to build muscle. Basically, they’re shooting themselves in the foot,” she says.
From the Trenches Since bodybuilders have been eating a higher-protein diet for years, I enlisted the opinion of six-time Mr. Olympia Dorian Yates. He suggests that bodybuilders eat slightly more protein still — about 1 gram per pound of bodyweight per day — and modify the high-calorie diet in a simplified way. “Eat a gram of protein per pound of bodyweight as a base, then eat enough carbs to train hard and add bodyweight,” bodyweight,” he says. “Start with 350 –500 grams of carbs a day, depending depending on your size and activity level, then use your bathroom scale as a guide. If your weight increases by 1 pound every two weeks, you’re probably eating enough calories to grow. If you aren’t adding weight, increase your carbs by another 100 a day.” IFBB pro Milos Sarcev, who has competed in more contests than any other bodybuilder and is considered one of the most knowledgeable bodybuilders around, believes in eating at least a gram and up to 2 grams of protein per pound of bodyweight. His reasons for doubling his protein consumption? “Muscle tissue is made from protein. Even if you take in too much, you know your muscle will take what it needs. Yes, too much can be stored as bodyfat, but so will eating too much carbs and dietary fat.” M&F Chris Aceto graduated summa cum laude from Springfield College in Massachusetts, Massachusetts, earning a bachelor’s degree in health sciences. Aceto and his wife Laura Creavalle run three-day fitness weekend getaways in Maine and Florida. For more information on his instructional books titled Championship Bodybuilding and Everything You Need to Know About Fat Loss, call call 207-934- 7812.
REFERENCE 1. Lemon, P.W P.W. Do athletes need mor e dietary pro tein and amino a cids? International Journal of Sports Medicine 5:539– 561, 1995.
t r a t a e L n a i r B
M U S C L E & F I T N E S S ULTRA S Y S T E M — M O N T H
ULTRA Meal Planning
D
uring the strength-gaining strength-gaining program presented in Month 2, you should eat a higher-protein diet than in last month’s phase, and one that’s abundant in calories as well. On the following page are 10 meal variations that are roughly 590 calories each, with 76 grams of carbohydrates, 47 grams of protein and 12 grams of fat. Each meal aims for a carbohydrate/protein/fat ratio of 50/ 30/ 20. Followi Following ng the meal plans plans are six different snacks, each devised to yield approximately 50/ 30/ 20 (or roughly roughly 305 calorie calories, s, 41 grams of carbohydrates, carbohydrates, 24 grams of protein and 4.5 grams of fat). Add meals and snacks to f f i e approach your target caloric figure. R Determine that by doing the calculations below, then adding some extra calories to aid you in your strength gaining. Remember, this month we’re aiming for more protein, so don’t follow last month’s meal planner.
Supplementing in Month 2
T
he total calories you consume, coupled with adequate protein intake, serves as the foundation for increased strength during this phase. Adding a cocktail of creatine, glutamine and HMB, however, may supercharge your nutrition and allow for added recovery and enhanced progress.1,2 Last month, I suggested taking creatine and glutamine as part of your ULTRA your ULTRA system supplements. If this is your first month on the program, I suggest you follow a loading phase of creatine (15– 20 grams per day for five days, split into 3 – 4 individual doses). doses). If you loaded last month, then your skeletal muscle tissues should already be fairly saturated with creatine and a dose of 3–7 grams following each weight-training session should suffice. Continue with glutamine, consuming 2–4 grams before and 2–4 grams after you train. Glutamine can potentially be tapped as fuel (sparing muscle tissue), may enhance glycogen storage and can support your body’s immune system, which can be severely blunted from this phase of hard training.3– 5 The new supplement to add is HM B (Bhydroxy-B-methylbutyrate), a derivative of leucine, one of the most important branchedchain amino acids. Some studies show it to be a promising nutrient to prevent muscle breakdown and improve mass gains.6 Include 3 grams a day, split into before-and-after training dosages. Of course, continue with your multivitamin/mineral complex, taken once daily with breakfast.
How Many Calories Do You Need? To establish how many calories you need each day, follow this three-step method:
1) Estimate your basal metabolic rate (BMR). BMR is the energy (calories) your body needs in a day with no activity — at complete rest. BMR = your bodyweight bodyweight (in pounds) pounds) x 12
= ____________ ____________
Example for Example for a 200-pound male: BMR = 200 x 12 = 2,400.
REFERENCES 1. Greenhaff, P.L., et al. Influence of oral creatine supplementation of muscle torque during repeated bouts of maximal voluntary exercise in man. Clinical Science 84(5):565–571, 1993. 2. Greenhaff, P.L., et al. Effect of oral creatine supplementation on skeletal muscle phosphocreatine synthesis. American Journal of Physiology 266:E725–730, 1994. 3. Jungas, R.L., Halperin, M.L., Brosnan, J.T. Quantitative analysis of amino acid oxidation and related gluconeogenesis in humans. Physiology Review 72:419–448, 1992. 4. Calder, P.C., Newsholme, E.A. Glutamine promotes interleukin-2 production by concanavalin A-stimulated lymphocytes. Proc Nutr Soc 51:105A, 1992. 5. Rowbottom, D.G., et al. The emerging role of glutamine as an indicator of exercise stress and overtraining. Sports Medicine 21:80–97, 1996. 6. Nissen, S., et al. Effect of leucine metabolite B-hydroxy BMethylbutyrate on muscle metabolism during resistanceexercise training. Journal of Applied Physiology 81(5):2,095–2,104, 81(5):2,095–2,104, 1996.
2) Energy cost of exercise. Determine the approximate number of calories burned during exercise. Use the following chart. Exercise cost = A) Your bodyweight (in pounds)
= ____________
B) A x [(weightl [(weightlift ifting ing cost cost x minutes minutes of exercis exercise)] e)]
= ___ _______ ________ _____ _
C)
= ____________
B + (cardio cost x minutes of exercise) ]
2
Weightlifti fting Cardi rdio Phase cost per min. cost per min. Strength .05 .09 Growth .06 .09 Shredding .06 .10 Active Active Rest / Preparator Preparatoryy .04 .06
➔
Exercise cost example: For example: For the 200-pound male training an hour a day in the strength phase and doing 40 minutes of cardio: 200 x [ (training one hour hour .05 x 60 ) + (40 minutes of cardio .09 .09 x 40)] 40)] = 200 x + (3.6) ] [ (3.0) = 200 x ( 6 . 6 ) = 1,320 1,320 calories calories
3) Add steps 1 and 2 to approximate your daily caloric expenditure.
= _______________
Example for Example for the 200-pound man: 1) 2,400 + 2) 1,440 = 3) 3,720 calories. f f i e R
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M U S C L E & F I T N E S S ULTRA S Y S T E M — M O N T H
2
Eating in the Strength Phase: Month 2 MEALS
Cals als Carb Carb Pro Pro
Fat
5 large egg whites & 1 whole egg, scrambled 14 1 8 oz oz. no nonfat /sugar-free va v anilla yo yogur t 108 4 slices whole-wheat bread 292 4 tsp. no-sugar fruit spread 37 Totals 578
0 24 18 9 52 12 9 0 .3 79 45. 3
5 0 4 0 9
5 large egg whites, scrambled 1 1 ⁄ 2 large onion bagel 3 Tbsp. fat-free cream cheese Totals
70 3 42 96 508
0 69 6 75
17.5 12 18 47.5
0 2 0 2
4 large egg whites, scrambled 5 oz. flank steak, grilled 2 cups shredded potatoes, grilled (using nonstick spray) 1 cup orange juice Totals
56 19 1
0 0
14 23
0 11
233 100 580
50 24 74
6 1 44
1 0 12
6 oz. chicken breast, grilled 2 oz. cooked angel hair pasta 1 ⁄ 2 cup tomato sauce 1 cup peas and carrots, steamed Totals
183 218 71 122 594
0 46 9 22 77
39 4 2 7.2 52
3 2 3 0 .6 8.6
Grilled chicken on bun, dry 361 Small green salad w/ nonfat dressing 60 Totals 421
37 12 49
24 3 27
13 0 13
MEALS
Cals als Carb Pro Pro
Fat
6 oz. can tuna, water packed 2 slices whole-grain bread 4 Tbsp. fat-free mayonnaise 1 slice fat-free cheese Small green salad with 2 Tbsp. low-cal dressing 1 banana Totals
18 6 14 6 48 28
0 26 12 2
39 6 0 5
3 .3 2 0 0
122 100 630
14 25 79
3 6 0 0 53 11.3
t i o G o a l
R a
20% Fat 30% Protein
50% Carbs
‘If strength athletes don’t eat enough total calories from carbs and dietary fat, they’ll end up wasting some of the protein they eat. With insufficient calorie consumption, protein is used as fuel, leaving less available to build muscle.’ muscle.’ — Bonnie Modugno, MS, RD
Stir Fry: 6 oz. round steak, cut into thin strips, grilled 1 Tbsp. mustard 1 Tbsp. honey 1 cup steamed broccoli 1 cup cooked rice Totals
233.5 16 68 56 20 9 582.5
0 3 17 10 44 74
37 9 .5 1 0 0 0 4 0 6 1 48 1 10 0.5
6 oz. swordfish, grilled 10 oz. baked yam Small green salad with 2 Tbsp. low-cal dressing Totals
19 4 3 05
0 69
3 3 .6 5
6 .6 1
122 621
14 83
6 oz. ground turkey, browned 1 cup cooked rice 1 ⁄ 2 cup black beans 1 ⁄ 2 cup salsa Totals
219 20 9 112 36 576
0 44 21 8 73
39 6 7 1 53
7 1 0 0 8
7 oz. salmon, grilled 10 oz. baked potato 1 cup steamed zucchini slices Totals
349 317 32 698
0 71 7 78
40 6 1 47
21 1 0 22
3 6 41.6 13 1 3.6
SNACKS
Cals als Car Carb Pro
3 oz. sliced turkey breast 1 slice fat-free cheese 1 pita pocket 2 slices each tomato and onion 1 Tbsp. fat-free mayonnaise Totals
91 28 183 20 12 334
1 2 31 5 3 42
15 5 5 0 0 25
3 0 1 0 0 4
273
30
27
5
56 329
14 44
0 27
0 5
24 16 1 8 21 0.3 46 24.3
6 0 .5 0 .5 7
1 1 ⁄ 4 cup 2% cottage cheese w/ pineapple 2 rice cakes Totals 2 cups low-fat milk 2 Tbsp. whey protein powder 1 medium apple Totals
214 4 0 .5 90 344.5
1
155 90 40 285
27 2 10 39
5 16 0 21
3 2 0 5
3
1 5 8 .5 100 258.5
7.5 25 32.5
22 0 22
4 .5 0 4.5
87 14 4 12 36 366
0 31 3 9 43
19 5 tr 0 24
1 .2 0 tr 0 1.2
⁄ 2 cup cooked oats 4 Tbsp. whey protein 1 ⁄ 2 medium apple Totals ⁄ 4 Steel Pro Bar 1 banana Totals 3 oz. sliced chicken breast 1 pita pocket 1 Tbsp. fat-free mayonnaise 1 plum Totals
Nutrition information from Art Ulene’s The Nutra Base: Nutrition Facts Desk Reference, Garden City Park, NY: Avery Publishing, 1995 .
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Fat
U.L.T.R. A. 1 2 - M O N T H
S Y S T E M
Ultimate LongLong-T Term Resistance and Aerobic System A Word About Next Month
Odefinitely no walk through the park, so we’ll have you take a short break for kay, so you’ve had about all your muscles can take. Good! This month was
WANTED
the first week of next month’s training program. Once your muscles have recuperated, we’ll jump-start your workouts back into a growth phase to pack on even more muscle than before. To guide you down the road to more muscle, pro bodybuilder Eddie Robinson will be on board to help design a workout that’ll have your muscles screaming, “Rock ’n’ roll, baby!” As for your nutrition, Aceto will have Bob Murray,, PhD, and Craig Horswill, PhD, of the Murray Gatorade Exercise Physiology Lab, give you the lowdown as to why you need to bump up your carbs when you train for more muscle. As always, he’ll give you another month’s worth of ULTRA Meal Planning options that you can add to your Betty Crocker arsenal. See ya next month! M&F
U.L.T.R. A.
Success Stories for
MUSCLE & FITNESS
T
his yearlong training system is designed so that you have 11 more months to reach
your peak shape by next summer, and
M&F
wants to see you do it. If you
missed last month’s installment, take a picture of yourself now, then three more that coincide with our quarterly fitness checkups. At the end of the program, send us your pictures, copies of your fitness evaluations and a letter detailing any improvements or benefits you’ve gained from the program. We’ll choose several of the best fitness improvements and metamorphosized physiques, feature them in a future issue of
M&F
and include a
short bio detailing some of the winners’ most significant gains. This isn’t a beauty contest, but an opportunity for you to show the world that you have what it takes to accomplish anything you set your mind to!
f f i e R t r e b o R
August 1999
MUSCLE & FITNESS
149