M0457P139-49CX 5/21/99 10:02:13 P 520112558

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
ast month you took the first step toward developing the Leeann Tweeden
L 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.
and John Turk
ride the waves
The program presented in our July issue was of ULTRA fitness
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 over-
look 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 pro-
gram 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.

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
Association ( NSCA ) and former national coach for the U.S. Olympic
Weightlifting Team (1981– 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

CYN MAG YEL BLK 139

 M0457P139-49CX 5/15/99 7:01:18 AM 544393446

M U S C L E & F I T N E S S ULTRA S Y S T E M — MONTH 2

Strength Phase Last month you stuck to a higher rep range

The final four weeks of this part of the ( 8 –12 ) and took shorter rest periods
program are dedicated to building ( 45 –120 seconds ), but this month we’re
strength, which seems to have taken a back revamping all that. Newton advises using a
seat in bodybuilding. Yet strength is 3– 6-rep range on all multijoint (more com-
actually a key component in body- plex) exercises, which means you’ll be able
building success. Newton explains: “The to use a heavier weight than what you could
strength phase shocks bodybuilders’ bod- do for 8 –12 reps. With single-joint exercises
ies into a higher level of strength, so that like curls and pressdowns, Newton recom-
when they return to training for muscle mends backing off a bit for safety reasons,
size [growth-phase training], they’ll be able so we’ll work those movements closer to
to handle a heavier weight, even in a the 6 –10-rep range. For single-joint exer-
higher-rep scheme. And, therefore, they cises, back your percentage one-rep max
should see more growth as a result.” (%1RM, a measure of your intensity) down,
Heck, even if endurance training or get- so that you can do a few more reps.
ting lean is your thing, you should still Besides doing fewer reps, another
work on building strength. “A stronger muscle is more endur- reason your weights will increase (even for single-joint
ing,” says Newton. “When endurance athletes engage in exercises) is that your rest periods will be high ( 3 – 5 min-
strength training, they do get stronger, but their VO 2 [ amount utes). This will allow your muscles to almost fully recuper-
of oxygen the body uses] doesn’t change. This tells us that the ate between sets so that you can totally attack each set.
improvements in endurance performance aren’t the result of Other variables: By mid-month you’ll be doing forced reps,
better lungs and heart, but that the muscles can go for a longer and at month’s end you’ll do some negatives at the end of
period before becoming exhausted. I think endurance athletes each exercise set. Newton advises, “Negatives aren’t some-
should focus on this advantage rather than avoiding resistance thing that you should do five days a week, but they can
training amid concern about developing 19 -inch arms.” work very effectively at improving strength.”
Cardio and stretching: Though you’ll continue to That’s what we’re after this month, and by following this
increase your cardio intensity, you’ll do less in terms of dura- program to a T, you’ll be ready to take the next step toward a
tion so that you don’t overtrain and can put more effort into leaner, stronger you.
your strength-training workouts. You’ll work on your flexibility
with stretches in every workout, hitting it a little harder on Day REFERENCES
6. The biggest modification in your program design, however, Baechle, T.R. Essentials of strength training and conditioning. Champaign, IL:
Human Kinetics, 1994.
takes place in the weight room. Bompa, T.O. Periodization training for sports: programs for peak strength in 35
sports. Champaign, IL: Human Kinetics, 1999.
Program Design Bompa, T.O., Cornacchia, L. Serious strength training. Champaign, IL: Human
Kinetics, 1998.
Even though your focus is strength, you’ll still use a once-a- Kenney, W.L. ACSM’s guidelines for exercise testing and prescription. (5th ed.)
week-per-major-muscle-group routine. Here come the changes. 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
and 5 up a week. What you’ll do in the
final week is choose just one exercise
per bodypart and perform 5 – 7 sets of
out of the equation. Specifically, the strict negatives using a weight that
ULTRA system is designed to build represents about 100% –120% of your
muscle, decrease bodyfat, increase max, for about 1– 5 reps each.
strength and cardiorespiratory 3 ) For increased cardiorespira-
endurance, and improve flexibility. If tory endurance, simply increase the
you want to change any of those frequency and duration of your
components, here’s how you can cardio sessions.
customize the ULTRA system to fit 4 ) If you’re after greater flexibil-
your own needs: ity, include stretching movements
1 ) If your primary goal is weight before your workouts (after your
reduction and decreased bodyfat, cardio warm-up) and between sets.
increase the frequency and duration of 5 ) Last, what if you can’t devote
your cardio sessions, decrease your 4 – 5 days a week to your training?
rest periods between weight-training Easy — figure out how many days fit
sets by about 30 – 60 seconds, and cut into your schedule and group more
back on calories to the point where bodyparts into each workout. This also
you consume 250 fewer calories per works if you’ve had to skip a few work-
Reiff

day than is necessary to sustain your outs for whatever reason and need to
level of activity. catch up. Doing so will make your
2 ) Want even greater increases in maximal strength? workouts a bit longer and you’ll likely find it helpful to sip on a
As long as you have a spotter and are fully prepped in 1RM carbo drink while you train, especially if your workouts begin to
training, disregard Week 3’s program and move both Weeks 4 run over 1 1 ⁄ 2 hours in duration.
Reiff

140 MUSCLE & FITNESS August 1999

140 M USCLE CYN MAG YEL BLK

Trim Size 8" X 101⁄2"

F& ITNESS
 M0457P139-49CX 5/15/99 7:02:55 AM 1912267048

M U S C L E & F I T N E S S ULTRA S Y S T E M — MONTH 2

Nine Stretches for Better Flexibility The same rules apply from last
month’s program, but in case you
skipped class, let’s recap.
Tips for Better Stretching
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 1) Your workout intensities are
— don’t overdo it. based on a percentage of your one-
3) With each repetition, try to stretch slightly beyond what you were able rep max ( 1RM). If you aren’t 100%
to accomplish with the previous rep. certain of your 1RM, then guesstimate.
4) Hold the stretched position for the prescribed period; don’t bounce If you can’t complete the prescribed
or perform any ballistic-type movements. number of repetitions, adjust the
5) Refer to the accompanying photos to aid your form. weight accordingly.
6) When, how often, which stretches and for how long you should hold 2) Begin each workout with a
each stretch can be found within the ULTRA system training log. 7–10 -minute cardio warm-up, getting
your heart rate up to about 65% of your
Shoulder Lats Triceps maximal heart rate. ( To find that num-
& External ber, subtract your age from 220 and
Rotators multiply by 0.65.)
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
warm-up set. Don’t count these two sets
as part of your workout.
4) Perform a full-body stretching
Biceps routine at the end of each workout.
& Chest
You’ll find the stretching routine listed
Hip Flexor in the Day 1 workout of Week 1.

Jumpin’ In
If you missed last month’s Prepar-
atory 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 intermedi-
ate bodybuilder, significantly reduce
the training volume and intensity of
Week 1 and gradually build up to what’s
prescribed. This may mean starting with
Side Bend only one exercise per bodypart and using
a low intensity, but it’s a much safer and
smarter way to attack this program. If
Hamstrings you begin to feel like you’re overtraining
or working beyond your capabilities,
don’t hesitate to back off a bit.
Low Back
Calf
& Glutes
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

CYN MAG YEL BLK 141

 M0457P142CXX 5/19/99 12:53:39 P 3194051915

TRANSITION STRENGTH
Optional set
Week 1 Week 2
Sets per exercise: 3 – 4 Sets per exercise: 3–4
Take this set to muscle failure Reps: 8–10 Reps: 6– 8 multijoint;
Intensity: 75% 1RM 8–10 single-joint
Rest between sets: 2–3 minutes Intensity: 75%–80% 1RM
Optional set & take to failure The catch: Work on progressively Rest between sets: 3 minutes
increasing the weight from set The catch: Take only the last set of
Do not do this exercise to set, taking each set about each exercise to failure; for all others,
on this day 2– 4 reps shy of failure. 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
/ / / / / /
DAY 1 Week 1 Week 2
Cardio Warm-Up: 7–10 minutes at 65% MHR (every week)
CHEST
Dumbbell Bench Press / / / / / / / /
Incline Barbell Press / / / / / / / /
Flat-Bench Dumbbell Flye / / / / / / / /
BACK
Bent-Over Barbell Row (pronated grip) / / / / / / / /
Pull-Up (pronated grip) / / / / / / / /
Straight-Arm Pull-Down / / / / / / / /
LOW BACK
Good Morning / / / / / / / /
Back-Extension Machine / / / / / / / /
Cardio: 30 minutes at 75% MHR 25 minutes at 80% MHR
Stretch: All nine stretches (see page 141) three times, holding the stretched position 10 –15 seconds

DAY 2 Week 1 Week 2

Cardio Warm-Up: 7–10 minutes at 65% MHR (every week)
TRAPS
Barbell Shrug / / / / / / / /
Dumbbell Upright Row / / / / / / / /
DELTS
Seated Front Press / / / / / / / /
Lateral Raise Machine / / / / / / / /
Dumbbell Front Raise / / / / / / / /
ABS
Crunch Machine / / / / / / / /
Cable Crunch with Twist / / / / / / / /
Hanging Knee Raise / / / / / / / /
Cardio: None today
Stretch: All nine stretches (see page 141) three times, holding the stretched position 10 –15 seconds

DAY 3 REST

142 MUSCLE & FITNESS August 1999

142 M USCLE CYN MAG YEL BLK

Trim Size 8" X 101⁄2"

F
& ITNESS
 M0457P139-49CX 5/13/99 7:25:54 PM 343554445

M U S C L E & F I T N E S S ULTRA S Y S T E M — MONTH 2

STRENGTH

Week 3 Week 4 Week 5

Sets per exercise: 4 Sets per exercise: 4– 5 Sets per exercise: 5–7
Reps: 5– 8 multijoint; Reps: 3–5 multijoint; 6–8 single-joint Reps: 3–5 multijoint; 6– 8 single-joint
8–10 single-joint Intensity: 85%–90% 1RM multijoint; Intensity: 90% – 95% 1RM multijoint;
Intensity: 80%– 85% 1RM multi- 80% –85% 1RM single-joint 80%–85% single-joint
joint; 80% 1RM single-joint Rest between sets: 3–5 minutes Rest between sets: 3–5 minutes
Rest between sets: 3– 4 min.’s The catch: Stop about 2–4 reps shy of The catch: Stop about 2– 4 reps shy of failure on your first
The catch: Again, keep all but failure on your first two sets; take all others set; take all others to failure. On the last set of most exer-
your last set of each exercise to to failure. On the last set of most exercises, cises, have a spotter help you do a couple of forced reps to
about 2 reps shy of failure. Then, have a spotter help you with a couple of failure, followed by a few negatives until your muscles are
on your last set of most exercises, forced reps to really push your muscles absolutely spent.
have a spotter help you with to their limits.
another 1– 2 forced reps.

Week 3 Week 4 Week 5

Cardio Warm-Up: 7–10 minutes at 65% MHR (every week)
CHEST
/ / / / / / / / / / / / / / / /
/ / / / / / / / / / / / / / / /
/ / / / / / / / / / / / / / / /
BACK
/ / / / / / / / / / / / / / / /
/ / / / / / / / / / / / / / / /
/ / / / / / / / / / / / / / / /
LOW BACK

/ / / / / / / / / / / / / / / /
/ / / / / / / / / / / / / / / /
20 minutes at 80 %– 85% MHR 20 minutes at 85% MHR 20 minutes at 85% MHR
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 minutes at 65% MHR (every week)
TRAPS
/ / / / / / / / / / / / / / / /
/ / / / / / / / / / / / / / / /
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

➔

CYN MAG YEL BLK 143

 M0457P139-49CX 5/13/99 7:39:39 PM 1801009311

Optional set Take this set to

muscle failure
TRANSITION STRENGTH
Optional set Do not do
& take to this exercise See previous page for sets, reps, intensity, rest between sets
failure on this day and “the catch” for each week.

DAY 4 Week 1 Week 2

Cardio Warm-Up: 7–10 minutes at 65% MHR
BICEPS
Standing Barbell Curl / / / / / / / /
Preacher Curl / / / / / / / /
Hammer Curl / / / / / / / /
TRICEPS
Incline French Press / / / / / / / /
Dip / / / / / / / /
Rope Pressdown / / / / / / / /
Cardio: 25 minutes at 75%– 80% MHR 25 minutes at 80% MHR
Stretch: All nine stretches (see page 141) three times, holding the stretched position 10 –15 seconds

DAY 5 Week 1 Week 2

Cardio Warm-Up: 7–10 minutes at 65% MHR

QUADS / GLUTES
Squat / / / / / / / /
Barbell Lunge / / / / / / / /
Hack Squat / / / / / / / /
HAMSTRINGS
Romanian Deadlift (barbell) / / / / / / / /
Decline Lying Leg Curl with Dumbbell / / / / / / / /
Seated Leg Curl / / / / / / / /
CALVES
Standing Calf Raise / / / / / / / /
Seated Calf Raise / / / / / / / /
Cardio: None today
Stretch: All nine stretches (see page 141) three times, holding the stretched position 10 –15 seconds

DAY 6 Week 1 Week 2

Cardio Warm-Up: 7–10 minutes at 65% MHR

ABS
Cable Crunch / / / / / / / /
Decline Reverse Crunch / / / / / / / /
Oblique Crunch on Back-Extension Bench / / / / / / / /
Full-Range Crunch / / / / / / / /
Cardio: 25 minutes at 75% – 80% MHR 20 minutes at 80% – 85% MHR
Stretch: All nine stretches (see page 141) five times, holding the stretched position 20 seconds

DAY 7 REST
144 MUSCLE & FITNESS August 1999

144 M USCLE CYN MAG YEL BLK

Trim Size 8" X 101⁄2"

F
& ITNESS
 M0457P139-49CX 5/13/99 7:40:24 PM 496839697

M U S C L E & F I T N E S S ULTRA S Y S T E M — MONTH 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 minutes at 65% MHR

BICEPS
/ / / / / / / / / / / / / / / /
/ / / / / / / / / / / / / / / /
/ / / / / / / / / / / / / / / /
TRICEPS
/ / / / / / / / / / / / / / / /
/ / / / / / / / / / / / / / / /
/ / / / / / / / / / / / / / / /
25 minutes at 80% –85% MHR 20 minutes at 85% MHR 25 minutes at 85% MHR
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 minutes at 65% MHR

QUADS / GLUTES
/ / / / / / / / / / / / / / / /
/ / / / / / / / / / / / / / / /
/ / / / / / / / / / / / / / / /
HAMSTRINGS
/ / / / / / / / / / / / / / / /
/ / / / / / / / / / / / / / / /
/ / / / / / / / / / / / / / / /
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 minutes at 65% MHR
ABS
/ / / / / / / / / / / / / / / /
/ / / / / / / / / / / / / / / /
/ / / / / / / / / / / / / / / /
/ / / / / / / / / / / / / / / /
25 minutes at 80% – 85% MHR 20 minutes at 85% MHR 25 minutes at 85% MHR
All nine stretches (see page 141) three times, holding the stretched position 10 –15 seconds

August 1999 MUSCLE & FITNESS 145

➔

CYN MAG YEL BLK 145

 M0457P139-49CX 5/16/99 9:58:58 AM 2031476875

U LT R A S Y S T E M
NUTRITION By Chris Aceto

Pump up the protein for increases in strength and size

hat a change! Only about a decade ago, a number available to build muscle. Basically, they’re shooting them-

W of sports nutritionists at some of the nation’s lead-

ing universities thought bodybuilders were crazy
for consuming a high-protein diet. The mantra against more
selves in the foot,” she says.

From the Trenches

protein always seemed the same: Bodybuilders don’t need Since bodybuilders have been eating a higher-protein diet
more protein, they need more carbs. Meanwhile, top ama- for years, I enlisted the opinion of six-time Mr. Olympia
teur and professional bodybuilders alike smirked proudly Dorian Yates. He suggests that bodybuilders eat slightly more
when a cascade of subsequent data confirmed what they protein still — about 1 gram per pound of bodyweight per
already knew: If you’re serious about your training and want day — and modify the high-calorie diet in a simplified way.
to get stronger and more massive, you must eat more protein “Eat a gram of protein per pound of bodyweight as a base,
than the Recommended Dietary Allowance set forth by the then eat enough carbs to train hard and add bodyweight,” he
U.S. Department of Agriculture.1 says. “Start with 350 –500 grams of carbs a day, depending on
If adding muscle is your No. 1 priority, incorporate your size and activity level, then use your bathroom scale as
these three guidelines into your life: a guide. If your weight increases by 1 pound every two weeks,
1) Stimulate your muscles through proper training. you’re probably eating enough calories to grow. If you aren’t
adding weight, increase your carbs by another 100 a day.”
2) Eat more calories than you expend each day. IFBB pro Milos Sarcev, who has competed in more con-
3) Eat a sufficient amount of protein. tests than any other bodybuilder and is considered one of the
This month, with the help of two leading sports nutrition- most knowledgeable bodybuilders around, believes in eating
ists and two top bodybuilders, we’ll reveal how much protein at least a gram and up to 2 grams of protein per pound of
you need to eat when you’re training for strength. bodyweight. His reasons for doubling his protein con-
sumption? “Muscle tissue is made from protein. Even if you
Building with Protein take in too much, you know your muscle will take what it
How much protein is enough? According to Kristine needs. Yes, too much can be stored as bodyfat, but so will eat-
Clark, PhD, RD, director of sports nutrition for the Penn ing too much carbs and dietary fat.” M&F
State University department of athletics, the RDA was never Chris Aceto graduated summa cum laude from Springfield College in
intended for athletes, not to mention strength athletes, and Massachusetts, earning a bachelor’s degree in health sciences. Aceto and his
therefore needs to be adjusted to suit bodybuilders. She rec- wife Laura Creavalle run three-day fitness weekend getaways in Maine and
Florida. For more information on his instructional books titled
ommends 2 grams of protein per kilogram (about 0.91 gram Championship Bodybuilding and Everything You Need to Know About Fat
per pound) of bodyweight, roughly three times the RDA (set Loss, call 207-934-7812.
at 0.8 gram per kg or about 0.36 gram per pound of body-
weight). Following her recommendation, a 180-pound male REFERENCE
1. Lemon, P.W. Do athletes need more dietary protein and amino acids?
requires approximately 164 grams of protein per day. International Journal of Sports Medicine 5:539 – 561, 1995.
Clark warns against skimping on this vital muscle-building
nutrient: “If you’re going to strength-train and eat less pro-
tein 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,
Brian Leatart

you must eat more protein than the RDA.’

146 MUSCLE & FITNESS August 1999

146 M USCLE CYN MAG YEL BLK

Trim Size 8" X 101⁄2"

F
& ITNESS
 M0457P139-49CX 5/16/99 10:00:14 AM 1178654269

M U S C L E & F I T N E S S ULTRA S Y S T E M — MONTH 2

ULTRA Meal Supplementing

Planning in Month 2
uring the strength-gaining pro-
D
gram presented in Month 2, T he total calories you consume, coupled with
adequate protein intake, serves as the
foundation for increased strength during this
you should eat a higher-protein diet
than in last month’s phase, and one phase. Adding a cocktail of creatine, glutamine
that’s abundant in calories as well. and HMB, however, may supercharge your
On the following page are 10 nutrition and allow for added recovery and
meal variations that are roughly 590 enhanced progress.1,2
calories each, with 76 grams of car- Last month, I suggested taking creatine
bohydrates, 47 grams of protein and and glutamine as part of your ULTRA system
12 grams of fat. Each meal aims for a supplements. If this is your first month on the
carbohydrate/protein/ fat ratio of program, I suggest you follow a loading phase
50/ 30/ 20. Following the meal plans of creatine (15 – 20 grams per day for five days,
are six different snacks, each split into 3 – 4 individual doses). If you loaded
devised to yield approximately last month, then your skeletal muscle tissues
50/ 30/ 20 (or roughly 305 calories, should already be fairly saturated with creatine
41 grams of carbohydrates, 24 grams and a dose of 3 – 7 grams following each
of protein and 4.5 grams of fat). weight-training session should suffice.
Add meals and snacks to Continue with glutamine, consuming 2– 4
Reiff

approach your target caloric figure. grams before and 2– 4 grams after you train.
Determine that by doing the calcu- Glutamine can potentially be tapped as fuel
lations below, then adding some extra calories to aid you in your strength (sparing muscle tissue), may enhance glycogen
gaining. Remember, this month we’re aiming for more protein, so don’t storage and can support your body’s immune
follow last month’s meal planner. system, which can be severely blunted from this
phase of hard training.3 –5
The new supplement to add is HMB (B-
hydroxy-B-methylbutyrate), a derivative of
How Many Calories Do You Need? leucine, one of the most important branched-
To establish how many calories you need each day, chain amino acids. Some studies show it to be
follow this three-step method: a promising nutrient to prevent muscle break-
down and improve mass gains.6 Include 3
1) Estimate your basal metabolic rate (BMR).
grams a day, split into before-and-after train-
BMR is the energy (calories) your body needs in a day
ing dosages. Of course, continue with your
with no activity — at complete rest.
multivitamin/mineral complex, taken once
BMR = your bodyweight (in pounds) x 12 = ____________ daily with breakfast.
Example for a 200-pound male: BMR = 200 x 12 = 2,400. REFERENCES
1. Greenhaff, P.L., et al. Influence of oral creatine supple-
2) Energy cost of exercise. Determine the approximate number mentation of muscle torque during repeated bouts of max-
imal voluntary exercise in man. Clinical Science
of calories burned during exercise. Use the following chart. 84(5):565– 571, 1993.
2. Greenhaff, P.L., et al. Effect of oral creatine supplementa-
Exercise cost = tion on skeletal muscle phosphocreatine synthesis.
A) Your bodyweight (in pounds) = ____________ 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 gluconeogen-
B) A x [(weightlifting cost x minutes of exercise)] = ____________ esis in humans. Physiology Review 72:419– 448, 1992.
4. Calder, P.C., Newsholme, E.A. Glutamine promotes inter-
leukin-2 production by concanavalin A-stimulated lympho-
C) B + (cardio cost x minutes of exercise)] = ____________ cytes. Proc Nutr Soc 51:105A, 1992.
5. Rowbottom, D.G., et al. The emerging role of glutamine as
Weightlifting Cardio an indicator of exercise stress and overtraining. Sports
Phase cost per min. cost per min. Medicine 21:80–97, 1996.
Strength .05 .09 6. Nissen, S., et al. Effect of leucine metabolite B-hydroxy B-
Methylbutyrate on muscle metabolism during resistance-
Growth .06 .09 exercise training. Journal of Applied Physiology

➔
Shredding .06 .10 81(5):2,095–2,104, 1996.

Active Rest / Preparatory .04 .06

Exercise cost 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 .05 x 60 ) + (40 minutes of cardio .09 x 40)]
= 200 x [ (3.0) + (3.6)]
= 200 x ( 6.6 ) = 1,320 calories

3) Add steps 1 and 2 to approximate = _______________

your daily caloric expenditure.
Example for the 200-pound man:
1) 2,400 + 2) 1,440 = 3) 3,720 calories.
Reiff

August 1999 MUSCLE & FITNESS 147

CYN MAG YEL BLK 147

 M0457P139-49CX 5/20/99 12:39:55 A 1850320785

M U S C L E & F I T N E S S ULTRA S Y S T E M — MONTH 2

Eating in the Strength Phase: Month 2

MEALS Cals Carb Pro Fat MEALS Cals Carb Pro Fat

5 large egg whites & 1 whole egg, 6 oz. can tuna, water packed 186 0 39 3.3
scrambled 141 0 24 5 2 slices whole-grain bread 146 26 6 2
8 oz. nonfat/sugar-free vanilla yogurt 108 18 9 0 4 Tbsp. fat-free mayonnaise 48 12 0 0
4 slices whole-wheat bread 292 52 12 4 1 slice fat-free cheese 28 2 5 0
4 tsp. no-sugar fruit spread 37 9 0.3 0 Small green salad with 2 Tbsp.
Totals 578 79 45.3 9 low-cal dressing 122 14 3 6
1 banana 100 25 0 0
5 large egg whites, scrambled 70 0 17.5 0 Totals 630 79 53 11.3
1 1 ⁄ 2 large onion bagel 342 69 12 2
3 Tbsp. fat-free cream cheese 96 6 18 0
t io G o a l
‘If strength athletes don’t eat
Totals 508 75 47.5 2 Ra enough total calories from
20% carbs and dietary fat, they’ll
4 large egg whites, scrambled 56 0 14 0 Fat end up wasting some of the
5 oz. flank steak, grilled 191 0 23 11 50%
Carbs
protein they eat. With insuffi-
2 cups shredded potatoes, 30%
grilled (using nonstick spray) 233 50 6 1 Protein cient calorie consumption,
1 cup orange juice 100 24 1 0 protein is used as fuel, leaving
Totals 580 74 44 12 less available to build muscle.’
— Bonnie Modugno, MS, RD
6 oz. chicken breast, grilled 183 0 39 3
2 oz. cooked angel hair pasta 218 46 4 2
1
⁄ 2 cup tomato sauce 71 9 2 3 SNACKS Cals Carb Pro Fat
1 cup peas and carrots, steamed 122 22 7.2 0.6 3 oz. sliced turkey breast 91 1 15 3
Totals 594 77 52 8.6 1 slice fat-free cheese 28 2 5 0
1 pita pocket 183 31 5 1
Grilled chicken on bun, dry 361 37 24 13 2 slices each tomato and onion 20 5 0 0
Small green salad w/ nonfat dressing 60 12 3 0 1 Tbsp. fat-free mayonnaise 12 3 0 0
Totals 421 49 27 13 Totals 334 42 25 4

Stir Fry: 1 1 ⁄ 4 cup 2% cottage cheese 273 30 27 5

6 oz. round steak, cut into w/ pineapple
thin strips, grilled 233.5 0 37 9.5 2 rice cakes 56 14 0 0
1 Tbsp. mustard 16 3 1 0 Totals 329 44 27 5
1 Tbsp. honey 68 17 0 0
1 cup steamed broccoli 56 10 4 0 2 cups low-fat milk 214 24 16 6
1 cup cooked rice 209 44 6 1 2 Tbsp. whey protein powder 40.5 1 8 0.5
Totals 582.5 74 48 10.5 1 medium apple 90 21 0.3 0.5
Totals 344.5 46 24.3 7
6 oz. swordfish, grilled 194 0 33.6 6.6
10 oz. baked yam 305 69 5 1 1
⁄ 2 cup cooked oats 155 27 5 3
Small green salad with 2 Tbsp. 4 Tbsp. whey protein 90 2 16 2
low-cal dressing 122 14 3 6 1
⁄ 2 medium apple 40 10 0 0
Totals 621 83 41.6 13.6 Totals 285 39 21 5

6 oz. ground turkey, browned 219 0 39 7 3

⁄ 4 Steel Pro Bar 158.5 7.5 22 4.5
1 cup cooked rice 209 44 6 1 1 banana 100 25 0 0
1
⁄ 2 cup black beans 112 21 7 0 Totals 258.5 32.5 22 4.5
1
⁄ 2 cup salsa 36 8 1 0
Totals 576 73 53 8 3 oz. sliced chicken breast 87 0 19 1.2
1 pita pocket 144 31 5 0
7 oz. salmon, grilled 349 0 40 21 1 Tbsp. fat-free mayonnaise 12 3 tr tr
10 oz. baked potato 317 71 6 1 1 plum 36 9 0 0
1 cup steamed zucchini slices 32 7 1 0 Totals 366 43 24 1.2
Totals 698 78 47 22

Nutrition information from Art Ulene’s The Nutra Base: Nutrition Facts Desk Reference, Garden City Park, NY: Avery Publishing, 1995.

148 MUSCLE & FITNESS August 1999

148 M USCLE CYN MAG YEL BLK

Trim Size 8" X 101⁄2"

F& ITNESS
 M0457P139-49CX 5/23/99 12:59:39 AM 2429521821

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

A Word About Next Month

O kay, so you’ve had about all your muscles can take. Good! This month was
definitely no walk through the park, so we’ll have you take a short break for

WANTED the first week of next month’s training program. Once your muscles have recu-
perated, 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
U.L.T.R.A. help design a workout that’ll have your muscles
screaming, “Rock ’n’ roll, baby!”
Success As for your nutrition, Aceto will have Bob
Murray, PhD, and Craig Horswill, PhD, of the
Stories Gatorade Exercise Physiology Lab, give you
the lowdown as to why you need to bump
for MUSCLE
up your carbs when you train for more
& FITNESS muscle. As always, he’ll give you
another month’s worth of

T
his yearlong training system
ULTRA Meal Planning
is designed so that you have options that you can
11 more months to reach add to your Betty
Crocker arsenal.
your peak shape by next summer, and See ya next
M&F wants to see you do it. If you month! M&F
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 pro-
gram. We’ll choose several of the best
fitness improvements and metamor-
phosized physiques, feature them in a
future issue of M&F and include a
short bio detailing some of the win-
ners’ most significant gains. This isn’t
a beauty contest, but an opportunity
for you to show the world that you
Robert Reiff

have what it takes to accomplish any-

thing you set your mind to!

August 1999 MUSCLE & FITNESS 149

CYN MAG YEL BLK 149