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
To help guide you through this month weve enlisted one of pro bodybuildings strongest iron warriors, Eddie Robinson, as a consultant.
youve followed the ULTRA system for the past two months, you know that we mean business. Whether man or woman, youll make some remarkable changes in both your training and physique. With the advice and guidance of foremost experts in the bodybuildingrelated sciences, were giving you the tools necessary to reconstruct your body to be more muscular, leaner, stronger, fitter and more flexible. If youve ever had questions about designing a complete training and nutrition program, the ULTRA system is your answer. However, drastic changes dont occur overnight. This month, well continue training by getting you into the second growth phase. By now youve built a solid foundation, and our next objective is to drive your body into accepting even more lean muscle. If youre just now starting the ULTRA system, thats okay; you can jump right into this program and get great results while taking a break from your usual routine.

If

This Months Training Highlights

WEEK 1: Refuel and revitalize More stretching Frequent, low-intensity cardio Decreased weight training WEEKS 2 4: Increase muscle mass More multijoint exercises Lots of sets, reps and exercises high-volume training Introduction of power lifts Decreased cardio frequency and time Muscle-specific stretching after training a certain bodypart Begin with an isolation exercise for warm-up

166 MUSCLE & FITNESS September 1999

Robert Reiff

M U S C L E & F I T N E S S ULTRA S Y S T E M MONTH

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 injury. In the abstract, its easy for us to say that you need to take breaks from your regular training to continue to make gains. Unfortunately, if youre 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 youre shrinking. Hey, weve 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 youve waited way too long. At that point, the amount of rest youll 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. Were 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 weight for no more than 10 reps. Also, pick up the amount of cardio you The programs effectiveness do while decreasing the is based on intensity (as measured by progression . . . your maximal heart rate, or MHR). Stretching will be 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: 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 programs effectiveness is based on progression; therefore youre not just training for immediate muscle mass but to prepare yourself for the months to follow. Given Eddie Robinsons 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, weve 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 weve also added the beneficial element of some nontraditional lifts. Incorporating more multijoint exercises will help you: 1) stimulate more

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 bodys 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, weve also thrown in a couple of powerlifting movements to really kick your butt. Dont let that scare you. With these, you may want to use a slightly lower percentage of your one-rep max (%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: Were 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 youre not 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 groups more endurance-oriented fiber types,4 and isolation movements will precede heavier lifts to properly warm up each muscle group before training heavy.
REFERENCES
1. Bompa, T.O., Cor nacchia, L. Serious strength training. Champaign, IL: Human Kinetics, 1998. 2. Goldspink, D.F., et al. The role of passive stretch and repetitive electrical stimulation in preventing skeletal muscle atrophy while reprogramming gene expression to improve fatigue resistance. Journal of Cardiac Surgery 6 (1 Suppl): 218 224, 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.
DeHaan

September 1999 MUSCLE & FITNESS 167

M U S C L E & F I T N E S S ULTRA S Y S T E M MONTH

Customizing Your ULTRA System

Specifically, the ULTRA system is designed to build muscle, decrease bodyfat, increase strength and cardiorespiratory endurance and improve flexibility. If youre looking for more specific goals, heres how you can customize the ULTRA system to fit your own needs: maintain only a certain level of cardio 1) More Muscle: Since most of this conditioning. If youd rather see training phase is designed to pack on greater improvements, youll want to beef, no changes to your routine need progressively increase the prescribed to be made. If, however, you dont seem percentage of maximum heart rate by to be gaining at least 14 1 2 pound per about 1% 5% each session. Doing week, increase your daily calorie intake cardio longer and more frequently will by another 250 500 calories. also help, but keep in mind that all the 2 ) Less Bodyfat / Weight Loss: If extra work will cut into your energy losing weight and cutting bodyfat are reserves. To make up for all the extra your immediate needs, then youve got calories burned, be sure to increase some easy solutions: 1 ) Eat 500 fewer your daily caloric intake. calories per day than what we recom5 ) Greater Flexibility: Stretching mend in the nutrition section; 2 ) between sets is an excellent way to optiDecrease the prescribed percentages mize time and improve flexibility. Youll of one-rep max ( %1RM) by about also see improvements in flexibility if you 5% 10% so that you can do more reps include full-body stretching at the end of per set; 3) Keep your rest between sets each workout session, on your days off to less than 11 2 minutes; and 4 ) and/or before you go to bed at night. Increase the time and frequency of 6 ) Emergency Needs: If devoting your cardio sessions. 4 5 days a week to your training isnt 3 ) More Strength: Getting stronger feasible, figure out how many days fit means that you need to use more into your schedule and group more weight with each set, so your changes bodyparts into each workout. This also are pretty simple increase the preworks if youve had to skip a few workscribed percentage of your 1RM by outs for whatever reason and you need about 10% each week, decrease the to get caught up. Your workouts will be number of reps per set to the 3 8- rep a bit longer, and youll likely find it helprange, increase your rest between sets ful to sip on a carbo drink while you to 3 5 minutes and disregard one isotrain (unless your goal is weight reduclation exercise per bodypart. tion), especially if the sessions begin to 4 ) Better Cardiorespiratory run more than 90 minutes in duration. Health: This month is intended to
Reiff

W ANTED: ULTRA Success Stories

Carol SempleMarzetta, Rich Gaspari and Eddie all successfully fit for life!

for

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 benefits youve gained from the program. Well 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 therell be several different categories, such as most muscular improvement, most dramatic decrease in bodyfat, greatest lifestyle improvement and others.

168 MUSCLE & FITNESS September 1999

Reiff

M U S C L E & F I T N E S S ULTRA S Y S T E M MONTH

Jumpin In
Dont feel like youve 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 youve been training for quite some time, go ahead and jump right into Week 1. Bodybuilding beginners: If youre a novice, youll need to slightly reduce the training volume and intensity of Week 1 and gradually build up to whats prescribed in Week 2. This may mean starting with only one set per exercise, but its a much safer and smarter way to attack this program. Dont attempt to train beyond your capabilities, and dont attempt to go to muscular failure until youve got at least six months of solid training under your belt. If you feel like youre overtraining or not doing an exercise correctly, back off on the intensity and seek assistance from someone who can correct your form.

Taking Measurements
If youve 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, strength and body-size measurements. The July installment of ULTRA contains the information you need to take your measurements.

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 wed 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. Thats 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 thats what this months training is all about.

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 dont 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; dont bounce or perform any ballistic-type movements. Hip Flexor Stretch

Carbs: The Backbone for Growth

This month, youre moving into the second growth phase of your 12month periodized training program. This phase calls for an overall increase in total work: Youll 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 bodys 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 bodys most powerful anabolic hormones. Craig Horswill, PhD, an associate of Murrays, points out, When insulin goes up from a high carbohydrate intake, more (Continued on page 174)
Photos of Lena Johannesen by Robert Reiff

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.

September 1999 MUSCLE & FITNESS 169

MONTH

ACTIVE REST

GROWTH

Optional set

Take this set to muscle failure

Do not do this exercise on this day

Week 1 Exercises per bodypart: 1 Sets per exercise: 2 4 Reps: 810 Intensity: 50% 60% 1RM Rest between sets: 2 3 minutes Guidelines: Youll concentrate mainly on cardio and flexibility, doing only a few weight-training exercises per workout.

Week 2 Sets per exercise: 3 4 Reps: 10 15 Intensity: 70% 75% 1RM 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. Dumbbell Flye

30 / 10 is 30 pounds for 10 reps. 20 / 12 25/ 10 30 / 8 30/ 8 20 / 15 25 / 12 30 / 10 30 / 10

Week 1 Week 2

DAY 1
CHEST

Cardio Warm-Up: 710 minutes at 65% MHR (every week)

Dumbbell Flye Flat Bench Press Incline Barbell Press Decline Barbell Press
BICEPS

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Dumbbell Curl Standing Barbell Curl Preacher Curl Hammer Curl

ABS

Crunch Hanging Knee Raise

Cardio: 20 30 minutes at 65 % 75% MHR (every week) Stretch bodyparts worked

DAY 2
BACK

Week 1

Week 2

Cardio Warm-Up: 710 minutes at 65% MHR (every week)

Front Pull-Down Bent-Over Barbell Row Sumo Deadlift One-Arm Dumbbell Row
HAMSTRINGS

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Seated Leg Curl Romanian Deadlift Lying Leg Curl

Cardio: Stretch bodyparts worked

20 30 minutes at 65 % 75% MHR for week 1 only

Cardio: None today

DAY 3
170 MUSCLE & FITNESS September 1999

REST

GROWTH

Week 3 Sets per exercise: 3 4 Reps: 10 12 Intensity: 75% 80% 1RM Rest between sets: 1 2 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.

Week 4 Sets per exercise: 3 5 Reps: 8 10 Intensity: 80% 85% 1RM Rest between sets: 2 3 minutes 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.

ost of the rules from last months program still apply. Unless stated otherwise:

1) Your workout intensities are based on a percentage of your one-rep max (1R M). If youre not 100% certain of your 1RM, then guesstimate. Also, if youre unable to complete the prescribed number of repetitions, adjust the weight accordingly. 2) Begin each workout with a 710minute 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).

Week 3
CHEST

Week 4

Cardio Warm-Up: 710 minutes at 65% MHR (every week)

/ / / /
BICEPS

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ABS

3) Precede the first exercise of a given bodypart with 1 2 warm-up sets. Do 12 15 reps with a weight that represents about 35% 40% of your 1RM; then, if need be, increase the weight by about 10%15% for another 1012rep warm-up set. Dont 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 each stretched position for 15 30 seconds. Youll find tips about stretching on page 169.

/ /

Cardio: 20 30 minutes at 65 % 75% MHR (every week) Stretch bodyparts worked (both weeks)

Sumo Deadlift

Week 3
BACK

Week 4

Cardio Warm-Up: 710 minutes at 65% MHR (every week)

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HAMSTRINGS

Reiff

Cardio: None for Weeks 3 and 4 Stretch bodyparts worked (both weeks)

September 1999 MUSCLE & FITNESS 171

MONTH

ACTIVE REST

GROWTH

Optional set

Take this set to muscle failure

Do not do this exercise on this day

Week 1 Exercises per bodypart: 1 Sets per exercise: 2 4 Reps: 810 Intensity: 50% 60% 1RM Rest between sets: 2 3 minutes Guidelines: Youll concentrate mainly on cardio and flexibility, doing only a few weight-training exercises per workout.

Week 2 Sets per exercise: 3 4 Reps: 10 15 Intensity: 70% 75% 1RM 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.

DAY 4
DELTS / TRAPS

Week 1

Week 2

Cardio Warm-Up: 7-10 minutes at 65% MHR (every week)

Dumbbell Lateral Raise Hang Clean & Press Smith Machine Shrug Bent-Over Dumbbell Lateral Raise
TRICEPS

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Pressdown Lying French Press Bench Dip Overhead Rope Extension

ABS

Decline Crunch Reverse Crunch

Stretch bodyparts worked

Cardio: 20 30 minutes at 65 % 75% MHR (every week)

DAY 5
Cardio Warm-Up: 7-10 minutes at 65% MHR (every week) QUADS / GLUTES

Leg Extension Squat Front Squat or Hack Squat Leg Press

CALVES

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Seated Calf Raise Standing Calf Raise

Cardio: Stretch bodyparts worked

20 30 minutes at 65 % 75% MHR (week 1 only)

Cardio: None today

DAYS 6 & 7

REST

Bench Dip

172 MUSCLE & FITNESS September 1999

GROWTH

Week 3 Sets per exercise: 3 4 Reps: 10 12 Intensity: 75% 80% 1RM Rest between sets: 1 2 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.

Week 4 Sets per exercise: 3 5 Reps: 8 10 Intensity: 80% 85% 1RM Rest between sets: 2 3 minutes 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
DELTS / TRAPS

Week 4

Cardio Warm-Up: 7-10 minutes at 65% MHR (every week)

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TRICEPS

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Hang Clean & Press 1

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ABS

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Cardio: 20 30 minutes at 65 % 75% MHR (every week) Stretch bodyparts worked (both weeks)

Cardio Warm -Up: 7-10 minutes at 65% MHR (every week) QUADS / GLUTES

Hang Clean & Press 2

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CALVES

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Cardio: None for Weeks 3 and 4 Stretch bodyparts worked (both weeks)

Squat Hang Clean & Press 3

Photos by Robert Reiff
September 1999 MUSCLE & FITNESS

173

M U S C L E & F I T N E S S ULTRA S Y S T E M MONTH

(Continued from page 169)

NUTRITION
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 training can maintain somewhat higher than normal insulin concentration, which tends to decrease protein 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 theres 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.

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 doesnt want to store carbohydrate as fat. Murray also dispels the myths about eating later in the evening. If your goal is to add mass, its probably a good idea to consume a mixed meal at some point before going to bed. Thats a time when muscles are trying to repair themselves, and a combination of lean proteins and carbs could only enhance 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, earning a bachelors 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
you followed along last month, youd have been tak ing 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 months 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: 2 4 grams before and after your training. 3 ) Multivitamin/mineral: With breakfast. If your muiltivitamin doesnt 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 Ive spoken to, including Milos Sarcev and Monica Brant, favor using chromium, omega-3s and HCA to lose bodyfat while increasing muscle tissue. Theyve 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, heres a plan for you: * Chromium: 200 mcg a 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.

If

When Growth Is the Goal!

Packing on mass requires an increase in total calories, total carbs and certainly an adequate protein intake. 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. Lets 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 dont 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 youre still not convinced about how important carbs are for adding muscle, Horswill adds: In the unlikely

DeHaan

REFERENCES 1. McBride, J.M., et al. Effects of resistance exercise on free radical production. Medicine & Science in Sports & Exercise 30(1): 6772, 1998. 2. Marsit, J.L., et al. Effects of ascorbic acid on serum cortisol ratio in junior elite weightlifters. Journal of Strength and Conditioning Research 12(3): 17984, 1998.

174 MUSCLE & FITNESS September 1999

Eating for Muscle Growth: Month 3

Daily caloric intake: 250500 calories above daily caloric needs. Refer to the August issue, page 147, to calculate daily energy expenditure. 25% Protein

Ra

t io G o a l

15% Fat 60% Carbs

Total number of meals and snacks you can have according to your daily caloric intake:
Cals Meals Snacks Cals Meals Snacks

2,499 2,812 3,125 3,437

3 4 5 5

2 1 0 1

3,749 3,750 4,374

5 6 6

2 0 2

MEALS
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 Totals 5 large egg whites & 1 whole egg, scrambled 1 cup (dry measure) oats 1 cup blueberries 8 oz. sugar-free fat-free vanilla yogurt Totals 6 oz. chicken breast, chopped 12 cup kidney beans or chickpeas 1 cup green beans 1 cup brown rice 2 Tbsp. reduced-fat salad dressing 1 medium apple Totals 6 oz. eye round steak 2 9-inch tortillas 1 2 small tomato, sliced 1 2 small onion, chopped 1 2 cup lettuce 3 Tbsp. fat-free mayo 2 medium pears Totals

Cals Carb Pro 195 28 219 29 100 125 696 141 310 88 108 647 183 106 40 209 70 90 698 191 262 23 30 4 36 114 660 0 2 39 7 15 28 91 0 54 19 18 91 0 20 8 44 4 21 97 24 5 9 0.2 10 1 49 24 10 0.7 9 43.7 39 6 2 6 0 0.3 53

Fat 11 0 3 0 0 1 15 5 6 1 0 12 3 0.2 tr 1 6 0.5 10.7 5 6 0.3 0 0 0 0.6 11.9 5.8 1.5 0 3 10.3

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 Totals 6 large egg whites & 1 whole egg, scrambled 1 2 cup mushrooms or peppers 10 oz. potato 1 cup low-fat milk Totals

Cals Carb Pro 174 48 10 30 78 300 640 156 38 321 107 622 0 12 2 7 19 54 94 0.6 30 0 0.5 0.5 0.4 12 43.4 27.2

Fat 6 0 0 0 0 4 10 5 0.4 1 3 9.4

7 1.7 71.5 6.5 12 8 91.1 43.4

SNACKS
2 rounded Tbsp. whey protein 2 cups low-fat milk 1 medium apple Totals 1 cup low-fat cottage cheese w/pineapple 3 cinnamon rice cakes Totals 4 cup oats 4 rounded Tbsp. whey (in oats) 2 tsp. no-sugar fruit spread Totals 1 Healthy Choice Bowl Creations Colonial Chicken Pie Totals 4 oz. sliced turkey breast 1 pita pocket 2 slices tomato & onion 1 Tbsp. fat-free mayo Totals
3

Cals Carb Pro 41 214 90 345 1 24 21 46 8 16 0.3 24.3

Fat 0.5 6 0.5 7

0 36.6 46 6 4.2 0.8 7 0.5 1 0 9 0 26 1.2 93.2 45.1 0 63 14 9 86 32.5 9 4 2 47.5

232 120 352 231 81 21 333

30 27 57 40 2 5 47

22 3 25 7.5 16 0.2 23.7

2.5 0 2.5 4.5 1 0 5.5

5 oz. ground turkey 182 3 oz. pasta 288 1 cup Italian-style frozen vegetables 72 1 2 cup tomato sauce 71 Totals 613 16 oz. Campbells Healthy Request Hearty Tomato Ravioli Soup 4 oz. chicken breast (cut, in soup) 1 onion bagel, toasted Totals 6 oz. swordfish 8 oz. potato, baked 2 Tbsp. fat-free sour cream 1 cup broccoli 1 cup low-fat ice cream Totals

311 311 120 153 20 12 305

40 40 1 31 5 3 40 27 21 48

22 22 20 5 0 0 25 27 0.3 27.3

7 7 4 1 0 0 5 5 0.5 5.5

285 122 226 633

52 0 46 98

8 26 8 42

5 2 1.1 8.1 6.6 0.2 0 0 4 10.8

187 0 34 251 57.2 5.2 16 1 3 56 10 4 212 38 6 722 106.2 52.2

Science Foods White Lightning Bar 261 1 medium apple 90 Totals 351 1 cup low-fat cottage cheese with pineapple 1 pear Totals

235 57 292

30 13 43

22 0.6 22.6

3 0.3 3.3

176 MUSCLE & FITNESS September 1999

M U S C L E & F I T N E S S ULTRA S Y S T E M MONTH

A Word About Next Month

ULTRA strong and beautiful

ow that your muscles have been trained to get bigger,

and youve begun utilizing more multijoint exercises, its 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 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, hell give you yet another months 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

uring this phase, youll be following a slightly different eating program. Before busting it up in the growth phase, youre 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. Youll 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 youll 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 dont go crazy. The increase in carbs and fat is to supersaturate your body with an abundance of energy, and since your training wont be extremely intense, you can cut down on your protein intake and still not lose muscle mass. M&F

September 1999 MUSCLE & FITNESS 177