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 3 By Christopher M. Lockwood, MS, CSCS, Staff Writer
If
you’ve followed the ULTRA system for the past two months, you know that we mean business. Whether man or woman, you’ll make some remarkable changes in both your training and physique. With the advice and guidance of foremost experts in the bodybuildingrelated sciences, we’re giving you the tools necessary to reconstruct your body to be more muscular, leaner, stronger, fitter and more flexible. If you’ve ever had questions about designing a complete training and nutrition program, the ULTRA system is your answer. However, drastic changes don’t occur overnight. This month, we’ll continue training by getting you into the second growth phase. By now you’ve built a solid foundation, and our next objective is to drive your body into accepting even more lean muscle. If you’re just now starting the ULTRA system, that’s okay; you can jump right into this program and get great results while taking a break from your usual routine.
To help guide you through this month we’ve enlisted one of pro bodybuilding’s strongest strongest iron warriors, Eddie Robinson, as a consultant.
This Month’s Training Highlights Highlight s WEEK 1: Refuel and revitalize • More stretching • Frequent, low-intensity cardio • Decreased weight training
WEEKS 2– 4: Increase muscle muscle mass • More multijoint exercises • Lots of sets, reps and exercises — high-volume training • Introduction of power lifts • Decreased cardio frequency and time f f i e R t r e b o R
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• Muscle-specific stretching after training a certain bodypart • Begin with an isolation exercise for warm-up
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
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Month 3: Program Design Active-Rest Phase: If bodybuilding is preventive medicine for diseases such as osteoporosis and adult-onset diabetes, then consider active rest as preventive care against overtraining and potential injur y. In the abstract, it’s easy for us to say that you need to take breaks from your regular training to continue to make gains. Unfortunately, if you’re like most recreational bodybuilders, after only a day or two of not going to the gym you start feeling out of shape, depressed and — horror of horrors — like you’re shrinking. Hey, we’ve all been there. Truth is, you need to schedule periodic rest breaks. If you wait until you start seeing your performance decline, joints ache and muscle growth deteriorate, then you’ve waited way too long. At that point, the amount of rest you’ll need is probably going to be far greater than one week. The purpose of an active-rest phase is simple: To refuel your muscles and allow for total physical and mental recuperation by significantly reducing the amount and intensity of your training. 1 That way, when you go back to training really hard and heavy, your muscles will be more than ready for the task. We’re not suggesting that you totally lay off your training, but rather take it easy — choose only one exercise per bodypart and do only 2 – 4 sets of a pretty easy easy weight for no more more than 10 reps. Also, pick up program’s the amount of cardio you ‘ The program’s effectiveness do while decreasing the is based on intensity (as measured by progression . . .’ your maximal heart rate, or ). Stretching will be MHR emphasized in this phase because of its reported role in increased muscle relaxation and recovery.2 Stretch after each set, between bodyparts, at the end of each workout and once or twice on your days off. Growth
Phase:
The ULTRA system training progression over the first three months.
muscle fibers for better overall development; 2 ) have a more thorough yet expedient workout; and 3) increase your body’s ability to stabilize, balance and explosively move resistance. 3 In a word, your muscles are gonna grow! In addition to using multiple exercises with lots of reps and sets, and including more multijoint exercises, we’ve also thrown in a couple of powerlifting movements to really kick your butt. Don’t let that scare you. With these, you may want to use a slightly lower percentage of your one-rep max ( %1RM %1RM ) than with other lifts. Since this may be your first time doing some of these exercises, take it easy and progressively increase the weight as you begin feeling more comfortable with each exercise. Other highlights of the phase: We’re keeping your cardio training to a minimum to decrease your time in the gym and to not burn too many calories. Your stretching, however, takes on a more active role than in previous months — after training a specific muscle group, thoroughly stretch ‘ . . . therefore you’re not just just that bodypart. Also, your abs training for immediate muscle will be trained twice per mass but to prepare yourself for week to take advantage of the months to follow.’ that muscle group’s more endurance-oriented fiber types, 4 and isolation movements will precede heavier lifts to properly warm up each muscle group before training heavy.
After your one-week layoff from hard training, your muscles and mind should be ready to smash into the final three weeks of Month 3 — training for muscle growth. Remember, too, that the program’s effectiveness is based on progression; therefore you’re not just training for immediate muscle mass but to prepare yourself for the months to follow. Given Eddie Robinson’s roots in powerlifting and his transition into bodybuilding, his insight into the congruency of the two makes for a perfect match in helping devise a program here. As Eddie says, perhaps a bit hungry from his last workout, “You have to have a turkey before you can carve it!” With that in mind, and because more of the same will follow in the months to come, we’ve designed your workouts to include more multijoint exercises to help pack on size. Although the core of this month is traditional bodybuilding — lots of sets, reps and exercises — we’ve also a dded the beneficial element of some nontraditional lifts. Incorporating more multijoint exercises will help you: 1) stimulate more
REFERENCES
1. Bompa, T.O., T.O., Cornacchia, L. Serious strength training. Champaign, IL: Human Kinetics, 1998. n a a 2. Goldspink, D.F., et al. The role of H e passive stretch and repetitive electri D cal stimulation in preventing skeletal muscle atrophy while reprogramming gene expression to improve ): 218 –224, 1991. fatigue resistance. Journal of Cardiac Surgery 6 ( 1 Suppl ) 1991. 3. Baechle, T.R. Essentials of strength training and conditioning. Champaign, IL: Human Kinetics, 1994. 4. Haggmark, T., Thorstensson, A. Fibre types in human abdominal muscles. Acta Physiologica Scandinavica 107( 4 ): 319 –325, 1979.
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Customizing Your ULTRA System Specifically, the ULTRA system is designed to build muscle, decrease bodyfat, increase strength and cardiorespiratory endurance and improve flexibility. If you’re looking for more specific goals, here’s how you can customize the ULTRA system to fit your own needs: 1) More Muscle: Since most of this training phase is designed to pack on beef, no changes to your routine need to be made. If, however, you don’t seem to be gaining at least 1 ⁄ 4 – 1 ⁄ 2 pound per week, increase your daily calorie intake by another another 250 250 – 500 calories. calories. 2 ) Less Bodyfat Bodyfat / Weight Weight Loss: Loss: If losing weight and cutting bodyfat are your immediate needs, then you’ve got some easy solutions: 1 ) Eat 500 fewer calories per day than what we recommend in the nutrition section; 2 ) Decrease the prescribed percentages of one-rep max (%1RM) by about 5%–10% so that you can do more reps per set; 3) Keep your rest between sets to less than 11 ⁄ 2 minutes; and 4 ) Increase the time and frequency of your cardio sessions. 3 ) More Strength: Getting stronger means that you need to use more weight with each set, so your changes are pretty simple — increase the prescribed percentage of your 1RM by about 10% each week, decrease the number of reps per set to the 3–8-rep range, increase your rest between sets to 3–5 minutes and disregard one isolation exercise per bodypart. 4 ) Better Cardiorespiratory Health: This month is intended to
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maintain only a certain level of cardio conditioning. If you’d rather see greater improvements, you’ll want to progressively increase the prescribed percentage of maximum heart rate by about 1% – 5% each each session. Doing cardio longer and more frequently will also help, but keep in mind that all the extra work will cut into your energy reserves. To make up for all the extra calories burned, be sure to increase your daily caloric intake. 5 ) Greater Flexibility: Stretching between sets is an excellent way to optimize time and improve flexibility. You’ll also see improvements in flexibility if you include full-body stretching at the end of each workout session, on your days off and/or before you go to bed at night. 6 ) Emergency Needs: If devoting 4 – 5 days a week to your training isn’t isn’t feasible, 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 workouts for whatever reason and you need to get caught up. Your workouts will be a bit longer, and you’ll likely find it helpful to sip on a carbo drink while you train (unless your goal is weight reduction), especially if the sessions begin to run more than 90 minutes in duration.
ULTRA TRA Success Stories WANTED: UL Carol SempleMarzetta, Rich Gaspari and Eddie — all successfully fit for life!
for
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MUSCLE & FITNESS
ith this yearlong training system you now have 10 more months to reach your peak shape by next summer, and M&F wants to see you do it. If you missed the first two installments, take a picture of yourself now, and then 2–3 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 benef its you’ve gained from the program. We’ll choose several of the best fitness improvements and metamorphosized physiques and feature them in a future issue of M&F, with short bios detailing some of the winners’ most dramatic improvements. Regardless of your goal, anyone can participate — there’ll be several different categories, such as most muscular improvement, most dramatic decrease in bodyfat, greatest lifestyle improvement and others.
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
Jumpin’ In Don’t feel like you’ve missed out if this is your first installment of the ULTRA system — you can still make great gains by starting now. You can also do the ULTRA workout for just one month for a great change of pace to your regular workout. Here are some guidelines on starting with this installment of the yearlong workout. Well-conditioned bodybuilders: If you’ve been training for quite some time, go ahead and jump right into Week 1. Bodybuilding beginners: If you’re a novice, you’ll need to slightly reduce the training volume and intensity of Week 1 and gradually build up to what’s prescribed in Week 2. This may mean starting with only one set per exercise, but it’s a much safer and smarter way to attack this program. Don’t attempt to train beyond your capabilities, and don’t attempt to go to muscular failure until you’ve got at least six months of solid training under your belt. If you feel like you’re overtraining or not doing an exercise correctly, rectly, back off on the intensity and seek assistance from someone who can correct your form.
NUTRITION By Chris Aceto he last time I trekked out to the bodybuilding capital of the world — Los Angeles — my wife, pro bodybuilder Laura Creavalle, insisted I rent her dream vehicle, the mega-huge Lincoln Navigator. I agreed, knowing we’d be chauffeuring the equally huge IFBB pro Jay Cutler and would need lots of space for carting around friends and an excessive amount of luggage. After crisscrossing the L. A. freeways for just two days, I pulled into a service station and was stunned to learn it costed $25 to top off the gas tank! Heck, my reliable Honda Civic cost me only $9 a week! Why the enormous cost? Simple. Big automobiles such as a Navigator require a whole lot of fuel to get them from point A to point B. Also, the faster you drive, the more fuel you burn up. Can you see where this is heading? If you hope to grow into a bigger rendition of yourself, you gotta be continually filling your muscles’ fuel tank with plenty of premium fuel. The harder you train and the bigger you are, the more fuel your body requires to make the transition to a higher level of size and strength. That’s where kicking your carb intake up comes into play. According to Bob Murray, PhD, director of the Gatorade Exercise Physiology Laboratory, “Carbohydrates are the No. 1 nutritional need that bodybuilders must have to lay down new muscle protein.” And that’s what this month’s training is all about.
T
Carbs: The Backbone for Growth This month, you’re moving into the second growth phase of your 12month periodized training program. This phase calls for an overall increase in total work: You’ll be training heavy and performing more sets and exercises than before. To support that extra work, you must eat more total calories. Most important, though, make sure you get a minimum of 60% of your total calories from carbs, with the remaining 40% being divided between protein and fat (about 25% and 15%, respectively). When it comes to bodybuilding and muscle growth, most of you probably look for protein as your major growth source. Though carbs probably play an infinitely more important role in edurance sports, carbs should not be overlooked in bodybuilding because they can play important direct and indirect roles in muscle building. Murray extols the importance of making sure you meet your body’s carb needs: “First and foremost, carbohydrates provide the fuel for high-intensity training as well as fuel for the body to synthesize new protein. Carbohydrate also provokes an insulin response. The benefit there is that insulin is one of the body’s most powerful anabolic hormones.” Craig Horswill, PhD, an associate of Murray’s, points out, “When insulin goes up from a high carbohydrate intake, more (Continued on page 174)
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Taking Measurements If you’ve been with us from day one of the ULTRA system in the July issue, then you know your quarterly fitness checkup is just a month away. For you first-timers, though, you need to get some baseline measurements so that you can track your progress — bodyfat, flexibility, aerobic capacity, capacity, strength and body-size measurements. The July installment of ULTRA contains the information you need to take your measurements.
Stretching Out This month you will continue to use the same nine stretches we illustrated last month. Here are some tips to perform them better:
1 ) Perform your cardio warm-up or workout before stretching. 2 ) Stretch your muscle(s) to a point where you feel only minor discomfort — don’t overdo it. 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 15–30 seconds; don’t bounce or perform any ballistic-type movements. Hip Flexor Stretch
If you missed the July and/or August installment(s) of the ULTRA system workout, you can order back issues for $7.49 each (credit card purchases only; includes shipping and handling) by calling 800-340-8954, or go to your local library and photocopy the pages.
➔ Photos of Lena Johannesen by Robert Reiff
September 1999 MUS MU SCLE & FITNESS 169
MONTH
3
ACTIVE REST
GROWTH
Week 1
Optional set
Take this set to muscle failure
Do not do this exercise on this day
Week 2
Exercises per bodypart: 1 Sets per exercise: 2 – 4 Reps: 8–10 Intensity: 50%– 60% 1RM minutess Rest between sets: 2 –3 minute You’ll concentrate Guidelines: You’ll mainly on cardio and flexibility, doing only a few weight-training exercises per workout.
Sets per exercise: 3– 4 Reps: 10–15 70% – 75% 75% 1RM 1RM Intensity: 70% minutes Rest between sets: 1– 2 minutes Guidelines: Work on developing correct form; perform all reps with full range of motion. Your last set of most exercises will be taken to failure, all others stop about two reps short of failure.
How to fill in: Write your weight used and reps completed. 30 / 10 is 30 pounds for 10 reps. Dumbbell Flye
20 / 12 25 / 10 30 / 8 30 / 8
20 / 15 25 / 12
Week 1
AY Y 1 D A
30 / 10 30 / 10
Week 2
Cardio Warm-Up: 7–10 minutes at 65% MHR (every week) CHEST
Dumbbell Flye
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Flat Bench Press
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minutes es at 65 % – 75% MHR (every (every week week)) Cardio: 20 – 30 minut
Stretch bodyparts worked AY Y 2 D A
Week 1
Week 2
Cardio Warm-Up: 7–10 minutes at 65% MHR (every week) BACK
Front Pull-Down
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Cardio: Stretch bodyparts worked AY Y 3 D A 170
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September 1999
20 – 30 minute minutes s at 65% – 75% MHR for week 1 only
REST
Cardio: Cardio: None None tod today ay
GROWTH Week 3
Week 4
Sets per exercise: 3 – 4 Reps: 10–12 Intensity: 75%–80% 1RM Rest between sets: 1– 2 minutes minutes Guidelines: Continue to perfect your form through a full range of motion; work on increasing the weight with each set. Your last two sets of some exercises will be to failure, all others stop about two reps short of failure.
Sets per exercise: 3 – 5 Reps: Reps: 8–10 Intensity: 80%– 85% 1RM 1RM Rest between sets: 2– 3 minute minutess Guidelines: Work on driving the weight from the bottom position to the top in an explosive and controlled manner. Your last two sets of most exercises will be to failure; all others stop about two reps short of failure.
Week 3
M
ost of the rules from last month’s program still apply. Unless stated otherwise: 1) Your workout intensities are based on a percentage of your one-rep max (1R M ). If you’re not 100% certain of your 1RM, then guesstimate. Also, if you’re unable to complete the prescribed number of repetitions, adjust the weight accordingly.
Week 4
2) Begin each workout with a 7–10minute cardio warm-up, getting your heart rate up to about 65% of your maximal heart rate (subtract your age from 220 and multiply by 0.65).
Cardio Warm-Up: 7–10 minutes at 65% MHR (every week) CHEST
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3) Precede the first exercise of a given bodypart with 1– 2 warm-up warm-up sets. Do 12 –15 reps with a weight that represents 35% – 40% of your your 1RM; resents about 35% then, if need be, increase the weight by about 10%–15% for another 10–12rep warm-up set. Don’t count these sets as part of your workout. 4) After training a specific muscle group and before moving on to the next, perform stretches specific to the bodyparts you just trained. Do 3 – 5 sets of each stretch, holding holding each stretched position for 15 – 30 seconds. You’ll find tips about stretching on page 169.
Cardio: 20 – 30 minute minutes s at 65 % – 75% MHR (ever (every y week) week) Stretch bodyparts worked (both weeks)
Week 3
Sumo Deadlift
Week 4
Cardio Warm-Up: 7–10 minutes at 65% MHR (every week) BACK
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Cardio: None for Weeks 3 and 4 Stretch bodyparts worked (both weeks)
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➔ September 1999
MUSCLE & FITNESS
171
MONTH
3
ACTIVE REST
GROWTH Week 2
Week 1
Optional set
Take this set to muscle failure
Do not do this exercise on this day
Exercises per bodypart: 1 Sets per exercise: 2 – 4 Reps: 8–10 Intensity: 50%– 60% 1RM minutes es Rest between sets: 2 – 3 minut You’ll concentrate Guidelines: You’ll mainly on cardio and flexibility, doing only a few weight-training exercises per workout.
AY A Y 4 D
Sets per exercise: 3 – 4 Reps: 10–15 70% – 75% 1RM 1RM Intensity: 70% minutess Rest between sets: 1– 2 minute Guidelines: Work on developing correct form; perform all reps with full range of motion. Your last set of most exercises will be taken to failure, all others stop about two reps short of failure.
Week 1
Week 2
Cardio Warm-Up: 7-10 minutes at 65% MHR (every week) DELTS DELTS / TRAPS TRAPS
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Pressdown
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TRICEPS
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minutes es at at 65 % – 75% MHR (every (every week week)) Cardio: 20 – 30 minut
Stretch bodyparts worked AY A Y 5 D
Cardio Warm-Up: 7-10 minutes at 65% MHR (every week) QUADS/ QUADS/ GLUTES GLUTES
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CALVES
Cardio: Stretch bodyparts worked AYS 6 & 7 D
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September 1999
20 – 30 minute minutes s at 65 % – 75% MHR (week 1 only)
REST
Cardio: Cardio: None None tod today ay
Bench Dip
GROWTH Week 3
Week 4
Sets per exercise: 3 – 4 Reps: 10–12 Intensity: 75% 75% – 80% 1RM 1RM Rest between sets: 1 – 2 minu minute tess Guidelines: Continue to perfect your form through a full range of motion; work on increasing the weight with each set. Your last two sets of some exercises will be to failure, all others stop about two reps short of failure.
Sets per exercise: 3 – 5 Reps: Reps: 8–10 Intensity: 80%– 85% 1RM 1RM Rest between sets: 2 – 3 min minut utes es Guidelines: Work on driving the weight from the bottom position to the top in an explosive and controlled manner. Your last two sets of most exercises will be to failure; all others stop about two short of failure.
Week 3
Week 4
Cardio Warm-Up Warm-Up : 7-10 minutes at 65% MHR (every week) DELTS DELTS / TRAPS TRAPS
Hang Clean & Press — 1
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TRICEPS
ABS
Cardio: 20 – 30 minute minutes s at 65 % –75% MHR (every (every week week)) Stretch bodyparts worked (both weeks)
Hang Clean & Press —2
Cardio Cardio Warm Warm -Up: 7-10 minutes at 65% MHR (every week) QUADS QUADS / GLUTES GLUTES
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CALVES
Cardio: None for Weeks 3 and 4 Stretch bodyparts worked (both weeks)
Squat Hang Clean & Press —3 Photos by Robert Reiff
September 1999
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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
NUTRITION (Continued from page 169)
carbohydrates get into the muscle cells, amino acid uptake is turned on and protein synthesis may increase.” Another benefit of carbohydrates as the chief fuel source for growing bigger and larger muscles is their net effect on preventing muscle breakdown during training sessions, commonly referred to as an anticatabolic effect. Horswill notes, “Carbohydrates prevent your body from using other sources of energy, including the important branched-chain amino acid called leucine, which is very important in the whole protein balance of muscle tissue.” If you were to chronically underconsume carbs, your body would end up using more leucine as fuel and may not be able to realize optimal muscle growth. Though making sure your body gets enough total carbs is essential, what probably is even a more important aspect is the timing of your carb intake. You can “trick” your body from burning up valuable leucine by consuming a small carb drink during training. Murray recommends 14 grams of carbohydrates mixed into 8 ounces of fluid during your training. Says Murray, “Consuming carbs during n training can maintain a a H somewhat higher than e D normal insulin concentration, which tends to decrease protein degradation.” degradation.” To summarize, a higher carb diet gives muscles the required fuel to train with great intensity and can prevent muscle loss by two mechanisms. Carbs are used preferentially to protein as fuel and they jack up insulin, which enables the use of carbs for fuel. Besides kicking insulin levels up, carbohydrates, when combined with proteins, trigger the output of another anabolic hormone. “Growth-hormone levels rise with a mixed meal of carbs and proteins,” says Murray, “and there’s a suppression of the hormones that oppose anabolic hormones and result in muscle loss.” Some of the musclewasting hormones that Murray is referring to include glucagon, catecholamine and cortisol.
When Growth Is the Goal! Packing on mass requires an increase in total calories, total carbs and certainly an adequate protein intake. However, However, many who hope to pack on mass often fail, as they believe a high carbohydrate intake will result in fat storage. Mistakenly, they take a conservative route with their carb intake and, not surprisingly, fail to grow. Let’s clarify the misconceptions and relationship between carbs and dietary fat: “More carbs and less fat is always better in a growth phase,” says Murray. “You don’t have any fat stores to replenish, but you do have carbohydrate stores (such as muscle and liver glycogen) to replenish. Essentially, when you eat carbohydrate calories, most are quickly incorporated into new muscle glycogen or are immediately oxidized, used up, whereas most of the dietary fat you eat is headed right for fat stores.” If you’re still not convinced about how important carbs are for adding muscle, Horswill adds: “In the unlikely
3
event that an athlete overeats and gains bodyfat, carbohydrates are an improbable culprit. First, gram for gram, fat provides twice the calories as that of carbohydrates. Second, if you were to overeat 100 calories of carbs, 25% of those excess carbs are burned off trying to store the carbs as fat. Compare that with overeating 100 calories of dietary fat; 97 of those 100 calories will be stored as bodyfat. The body doesn’t want to store carbohydrate as fat.” Murray also dispels the myths about eating later in the evening. “If your goal is to add mass, it’s probably a good idea to consume a mixed meal at some point before going to bed. That’s a time when muscles are trying to repair themselves, and a combination of lean proteins and carbs could only enhance recovery.” recovery.” There you have it, in a nutshell! For adding new muscle mass, a higher carb diet is essential when training hard. 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 207-934-7812.
ULTRA Supplementation
If
you followed follow ed along last month, mont h, you’d have been tak ta king a maintenance dose of creatine ( 4–7 grams) after training, along with 2–4 grams of glutamine before and after training and 3 grams a day of HMB, split into before and after training dosages. However, the first week of this month’s plan calls for active rest, a period of far easier workloads. Therefore, with less total stress to your body and less energy demands, you can take a one-week reprieve from creatine, glutamine and HMB. When you hit the growth phase again in Week 2, return to the following supplement stack: 1) Creatine: No need for a loading phase this time, so return to a maintenance dose of 3–7 grams a day taken in the meal immediately following your training. 2 ) Glutamine: Glutamine: 2 – 4 grams before and after your your training. 3 ) Mult Multivita ivitamin/mineral: min/mineral: With breakfast. If your muiltivitamin doesn’t supply 1,000 mg of Vitamin C and 400 IU of E, take additional C and E supplements to bring your daily totals for these two important antioxidants up to those levels. Research supports using Vitamin E to prevent muscle damage and Vitamin C to suppress cortisol levels. 1,2 4 ) Optional: Some elite-level bodybuilders I’ve spoken to, including Milos Sarcev and Monica Brant, favor using chromium, omega-3s and HCA to lose bodyfat while increasing muscle tissue. They’ve found that these supplements encourage muscle to use more sugar and enhance glycogen synthesis, thereby inhibiting fat storage. Sarcev says that HCA is “the most underrated supplement in bodybuilding.” He believes taking HCA can help develop a leaner and larger physique when combined with a highcarb high-protein diet. Based on their recommendations, here’s a plan for you: * Chromium: 200 mcg a day, day, with breakfast. * Omega-3 fatty acids: One gram taken four times a day, with food. * HCA (hydroxycitric acid): 250 mg taken four times a day, before meals. REFERENCES 1. McBride, J.M., et al. Effects of resistance exercise on free radical production. Medicine & Science in Sports & Exercise 30 ( 1 ): 67–72, 1998. 2. Marsit, J.L., et al. Effects of ascorbic acid on serum cortisol ratio in junior elite weightlifters. weightlifters. Journal of Strength and Conditioning Research 12 ( 3 ): 179–84, 1998.
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MUSCLE & FITNESS
September 1999
Eating for Muscle Growth: Month 3 t i o G o a l
R a
Daily caloric intake:
Total number of meals and snacks you can have according to your daily caloric intake:
15% Fat
250–500 calories above daily caloric
Cals Cals
needs. Refer to the August issue,
60% Carbs
25% Protein
page 147, to calculate daily energy expenditure.
MEALS
Cals
4 oz. flank steak 1 slice fat-free cheese 3 slices whole-wheat bread 3 tsp. no-sugar fruit spread 10 oz. skim milk 1 banana
Carb
195 28 21 9 29 100 125
Totals
5
3 10 88 108
54 19 18
10 0 .7 9
6 1 0
Cals Cals
Meal Meals s Snac Snacks ks
3
2
3, 749
5
2
2, 812
4
1
3, 750
6
0
3,125
5
0
4, 374
6
2
3, 437
5
1
MEALS 5 oz. canned chicken 4 Tbsp. fat-free mayo 1 stalk celery, chopped 1 ⁄ 2 onion, chopped 2 Tbsp. golden raisins 4 slices whole-wheat bread 15
24
Totals
6 large egg whites & 1 whole egg, scrambled 1 ⁄ 2 cup mushrooms or peppers 10 oz. potato 1 cup low-fat milk
Cals
91
0 20 8 44 4 21 698
191 26 2 23 30 4 36 1 14
Totals
5 oz. ground turkey 182 3 oz. pasta 28 8 1 cup Italian-style frozen vegetables 72 1 ⁄ 2 cup tomato sauce 71 Totals
613
Totals
52 0 46
187 25 1 16 56 212
Totals
722
September 1999
106.2 52.2
Totals
1 cup low-fat cottage cheese w/pineapple 3 cinnamon rice cakes
⁄ 4 cup oats 4 rounded Tbsp. whey (in oats) 2 tsp. no-sugar fruit spread
30 0 0.5 0.5 0.4 12
6 0 0 0 0 4
94
43.4
10
15 6
0 .6
27.2
5
38 32 1 107
7 7 1 .5 12
1.7 6.5 8
0.4 1 3
622
91.1
43.4
9.4
Cals Cals Car Carb b Pro
Fat
41 214 90
0 .5 6 0.5
4 oz. sliced turkey breast 1 pita pocket 2 slices tomato & onion 1 Tbsp. fat-free mayo Totals
8.1
6 .6 0 .2 0 0 4 10.8
1 24 21
345
23 2 1 20
Totals
24.3
7
22 3
2.5 0
352
57
25
40 2 5
7.5 16 0.2
4.5 1 0
3 11
47
40
311
120 15 3 20 12
40
305
351
292
30 13
25
5
5 0.5
27.3
22 0.6 43
7
4 1 0 0
27 0.3 48
5.5
22
40
2.5
7
20 5 0 0
27 21
235 57
23.7
22
1 31 5 3
Science Foods’ White Lightning Bar 261 1 medium apple 90
1 cup low-fat cottage cheese with pineapple 1 pear
46
333
Totals
8 16 0.3
30 27
23 1 81 21
Totals
Totals
5 2 1.1
34 5 .2 3 4 6
2 rounded Tbsp. whey protein 2 cups low-fat milk 1 medium apple
1 Healthy Choice Bowl Creations Colonial Chicken Pie
10.3
42
SNACKS
3
5 .8 1 .5 0 3
8 26 8
Fat
0 12 2 7 19 54
640
Totals
11.9
47.5
98
0 57.2 1 10 38
10.7
5 6 0 .3 0 0 0 0 .6
32.5 9 4 2 86
633
53
45.1
Pr o
12
3 0 .2 tr 1 6 0 .5
3 6 .6 6 0.8 0 .5 0 0 1 .2
93.2
0 63 14 9
16 oz. Campbell’s Healthy Request Hearty Tomato Ravioli Soup 2 85 4 oz. chicken breast (cut , in soup) 122 1 onion bagel, toasted 226
39 6 2 6 0 0 .3 97
0 46 4 .2 7 1 9 26
660
43.7
Carb
174 48 10 30 78 3 00
Totals
Totals
MUSCLE & FITNESS
49
0
6 oz. chicken breast, chopped 183 1 ⁄ 2 cup kidney beans or chickpeas 10 6 1 cup green beans 40 1 cup brown rice 20 9 2 Tbsp. reduced-fat salad dressing 70 1 medium apple 90
176
11 0 3 0 0 1
91
647
6 oz. swordfish 8 oz. potato, baked 2 Tbsp. fat-free sour cream 1 cup broccoli 1 cup low-fat ice cream
24 5 9 0 .2 10 1
14 1
Totals
6 oz. eye round steak 2 9-inch tor tillas 1 ⁄ 2 small tomato, sliced 1 ⁄ 2 small onion, chopped 1 ⁄ 2 cup lettuce 3 Tbsp. fat-free mayo 2 medium pears
Fat
0 2 39 7 15 28
696
5 large egg whites & 1 whole egg, scrambled 1 cup (dry measure) oats 1 cup blueberries 8 oz. sugar-free fat-free vanilla yogurt
Pro
Meal Meals s Snac Snacks ks
2,499
22.6
5.5
3 0.3 3.3
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
A Word About Next Month
N
3
ULTRA strong and beautiful
ow that your muscles have been trained to get bigger,
and you’ve begun utilizing more multijoint exercises, it’s time that you really start to work on getting stronger. Join forces with
M&F
in a
complete training program for building total-body strength. Your Your weights and rest periods will go up, but the number of exercises and reps will take a serious header. On the nutrition horizon, Chris Aceto will be joined by gurus Luke Bucci, PhD, and Bill Carpenter, MS, RD, to talk about supplements for complementing this heavy training cycle. Best of all, he’ll give you yet another month’s worth of ULTRA system meal planning options to choose from. See ya next month!
Photo of Eddie Robinson and Deidre Pagnanelli by Robert Reiff
Eating During the First Week, Active-Rest Phase
D
uring this phase, you’ll be following a slightly different eating program. Before busting it up in the growth phase, you’re going to allow your body to fully recover and “supercompensate” itself. Supercompensation basically refers to your body adapting to a higher level. When this happens, your body will be rested and ready to forge ahead toward greater muscle growth in the final three weeks of the month. You’ll be changing your diet to a ratio of approximately 60% carbohydrate, 15% protein and 25% dietary fat (see the M&F July 1999 issue for menu plans), but you’ll also have to adjust your caloric numbers to your lower activity level. If you missed that
issue, a simple way to meet this ratio is to continue following a high-carb diet, but cut your protein serving sizes almost in half. Thus 4 oz. of chicken becomes roughly 2; 11 ⁄ 2 cups of cottage cheese becomes about 3 ⁄ 4 cup; and 8 egg whites become 4 or 5. You can include moderate amounts of healthy fats such as olive oil, nuts, peanut butter and salad dressings to your menu — just don’t go crazy. crazy. The increase in carbs and fat is to supersaturate your body with an abundance of energy, and since your training won’t be extremely intense, you can cut down on your protein intake and still not lose muscle mass. M&F
September 1999
MUSCLE & FITNESS
177