m&f ultra month3 screen

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Ifyou’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 guid-

ance of foremost experts in the bodybuilding-

related sciences, we’re giving you the tools

necessary to reconstruct your body to be more

muscular, leaner, stronger, fitter and more flexi-

ble. 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 over-

night. 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 tak-

ing a break from your usual routine.

By Christopher M. Lockwood, MS, CSCS, Staff Writer

Ultimate Long-Term Resistance and Aerobic System

U.L.T.R.A.1 2 - M O N T H S Y S T E M

MONTH 3

This Month’s 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

To help guide youthrough this monthwe’ve enlisted one of pro bodybuilding’sstrongest iron warriors, EddieRobinson, as a consultant.

To help guide youthrough this monthwe’ve enlisted one of pro bodybuilding’sstrongest iron warriors, EddieRobinson, as a consultant.

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MUSCLE & FITNESS ULTRA SYSTEM — MONTH MUSCLE & FITNESS ULTRA SYSTEM — MONTH 3

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Month 3: Program DesignActive-Rest Phase: If bodybuilding is preventive

medicine for diseases such as osteoporosis and adult-onsetdiabetes, then consider active rest as preventive care againstovertraining and potential injury. In the abstract, it’s easy forus to say that you need to take breaks from your regulartraining to continue to make gains. Unfortunately, if you’relike most recreational bodybuilders, after only a day or twoof 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 scheduleperiodic rest breaks. If you wait until you start seeing yourperformance decline, joints ache and muscle growth deteri-orate, then you’ve waited way too long. At that point, theamount of rest you’ll need is probably going to be far greaterthan one week.

The purpose of an active-rest phase is simple: Torefuel your muscles and allow for total physical and mentalrecuperation by significantly reducing the amount andintensity of your training.1 That way, when you go back totraining really hard and heavy, your muscles will be morethan 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 body-part and do only 2 – 4 sets of a pretty easy weight for no morethan 10 reps. Also, pick upthe amount of cardio youdo while decreasing theintensity (as measured byyour maximal heart rate, orMHR). Stretching will beemphasized in this phasebecause of its reported rolein increased muscle relax-ation and recovery.2 Stretchafter each set, betweenbodyparts, at the end ofeach workout and once ortwice on your days off.

Growth Phase:After your one-week layofffrom hard training, your muscles and mindshould be ready to smash into the final threeweeks of Month 3 — training for musclegrowth. Remember, too, that the program’seffectiveness is based on progression; there-fore you’re not just training for immediatemuscle mass but to prepare yourself for themonths to follow.

Given Eddie Robinson’s roots in powerlift-ing and his transition into bodybuilding, hisinsight into the congruency of the twomakes for a perfect match in helping devisea program here. As Eddie says, perhaps a bithungry from his last workout, “You have tohave a turkey before you can carve it!” Withthat in mind, and because more of the samewill follow in the months to come, we’vedesigned your workouts to include moremultijoint exercises to help pack on size.

Although the core of this month is traditional bodybuilding— lots of sets, reps and exercises — we’ve also added the ben-eficial element of some nontraditional lifts. Incorporatingmore multijoint exercises will help you: 1) stimulate more

muscle fibers for better overall development; 2) have a morethorough yet expedient workout; and 3) increase your body’sability 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 multi-joint exercises, we’ve also thrown in a couple ofpowerlifting movements to really kick yourbutt. Don’t let that scare you. With these, youmay want to use a slightly lower percentage ofyour one-rep max (%1RM) than with other lifts.Since this may be your first time doing some ofthese exercises, take it easy and progressivelyincrease the weight as you begin feeling morecomfortable with each exercise.

Other highlights of the phase: We’re keep-ing your cardio training to a minimum todecrease your time in the gym and to not burntoo many calories. Your stretching, however,takes on a more active role than in previousmonths — after training a specific muscle

group, thoroughly stretchthat bodypart. Also, your abswill be trained twice perweek to take advantage ofthat muscle group’s moreendurance-oriented fibertypes,4 and isolation move-ments will precede heavierlifts to properly warm upeach muscle group beforetraining heavy.

REFERENCES1. Bompa, T.O., Cornacchia, L. Seri-ous strength training. Champaign, IL:Human Kinetics, 1998.2. Goldspink, D.F., et al. The role ofpassive stretch and repetitive electri-cal stimulation in preventing skeletalmuscle atrophy while reprogram-ming 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.

The ULTRA system training progression over the first three months.

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‘ The program’seffectiveness is based on progression . . .’

‘ . . . therefore you’re not just training for immediate musclemass but to prepare yourself forthe months to follow.’

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1) More Muscle: Since most of thistraining phase is designed to pack onbeef, no changes to your routine needto be made. If, however, you don’t seemto be gaining at least 1⁄4 –1⁄ 2 pound perweek, increase your daily calorie intakeby another 250 – 500 calories.

2) Less Bodyfat / Weight Loss: Iflosing weight and cutting bodyfat areyour immediate needs, then you’ve gotsome easy solutions: 1) Eat 500 fewercalories per day than what we recom-mend in the nutrition section; 2)Decrease the prescribed percentagesof one-rep max (%1RM) by about5%–10% so that you can do more repsper set; 3) Keep your rest between setsto less than 11⁄ 2 minutes; and 4)Increase the time and frequency ofyour cardio sessions.

3) More Strength: Getting strongermeans that you need to use moreweight with each set, so your changesare pretty simple — increase the pre-scribed percentage of your 1RM byabout 10% each week, decrease thenumber of reps per set to the 3–8-reprange, increase your rest between setsto 3–5 minutes and disregard one iso-lation exercise per bodypart.

4) Better CardiorespiratoryHealth: This month is intended to

maintain only a certain level of cardioconditioning. If you’d rather seegreater improvements, you’ll want toprogressively increase the prescribedpercentage of maximum heart rate byabout 1% – 5% each session. Doingcardio longer and more frequently willalso help, but keep in mind that all theextra work will cut into your energyreserves. To make up for all the extracalories burned, be sure to increaseyour daily caloric intake.

5) Greater Flexibility: Stretchingbetween sets is an excellent way to opti-mize time and improve flexibility. You’llalso see improvements in flexibility if youinclude full-body stretching at the end ofeach workout session, on your days offand/or before you go to bed at night.

6) Emergency Needs: If devoting4– 5 days a week to your training isn’tfeasible, figure out how many days fitinto your schedule and group morebodyparts into each workout. This alsoworks if you’ve had to skip a few work-outs for whatever reason and you needto get caught up. Your workouts will bea bit longer, and you’ll likely find it help-ful to sip on a carbo drink while youtrain (unless your goal is weight reduc-tion), especially if the sessions begin torun more than 90 minutes in duration.

Customizing Your ULTRA System

With this yearlong training system you now have10 more months to reach your peak shape bynext summer, and M&F wants to see you do it. If

you missed the first two installments, take a picture ofyourself now, and then 2–3 more that coincide with ourquarterly fitness checkups. At the end of the program,send us your pictures, copies of your fitness evaluationsand a letter detailing any improvements or benefits you’vegained from the program. We’ll choose several of the bestfitness improvements and metamorphosized physiquesand feature them in a future issue of M&F, with short biosdetailing some of the winners’ most dramatic improve-ments. Regardless of your goal, anyone can participate— there’ll be several different categories, such as mostmuscular improvement, most dramatic decrease in body-fat, greatest lifestyle improvement and others.

Specifically, the ULTRA system is designed to build muscle, decrease bodyfat, increase strength and cardiores-piratory endurance and improve flexibility. If you’re looking for more specific goals, here’s how you can customizethe ULTRA system to fit your own needs:


for MUSCLE & FITNESS

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Carol Semple-Marzetta, RichGaspari andEddie — allsuccessfullyfit for life!

WANTED: ULTRA Success Stories

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Jumpin’ InDon’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 canalso do the ULTRA workout for just one month for a great change of pace toyour regular workout. Here are some guidelines on starting with this install-ment of the yearlong workout.

Well-conditioned bodybuilders: If you’ve been training for quite sometime, go ahead and jump right into Week 1.

Bodybuilding beginners: If you’re a novice, you’ll need to slightlyreduce the training volume and intensity of Week 1 and gradually build upto what’s prescribed in Week 2. This may mean starting with only one setper 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 tomuscular failure until you’ve got at least six months of solid training underyour belt. If you feel like you’re overtraining or not doing an exercise cor-rectly, back off on the intensity and seek assistance from someone who cancorrect your form.

TakingMeasurements

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 toget some baselinemeasurements so thatyou can track yourprogress — bodyfat,

flexibility, aerobiccapacity, strength andbody-size measurements.

The July installment ofULTRA contains the infor-mation you need to take

your measurements.

Stretching OutThis month you will continue to usethe same nine stretches we illustratedlast month. Here are some tips to per-form them better:

1) Perform your cardio warm-up or workout before stretching.

2) Stretch your muscle(s) to a pointwhere you feel only minor discomfort — don’t overdo it.

3) With each repetition, try to stretch slightly beyondwhat you were able toaccomplish with the previous rep.

4) Hold the stretchedposition for 15–30seconds; don’tbounce or performany ballistic-typemovements.

T he last time I trekked out to the bodybuilding capital of the world —Los Angeles — my wife, pro bodybuilder Laura Creavalle, insisted Irent her dream vehicle, the mega-huge Lincoln Navigator. I agreed,

knowing we’d be chauffeuring the equally huge IFBB pro Jay Cutler andwould need lots of space for carting around friends and an excessiveamount of luggage. After crisscrossing the L.A. freeways for just two days, Ipulled into a service station and was stunned to learn it costed $25 to top offthe gas tank! Heck, my reliable Honda Civic cost me only $9 a week! Whythe enormous cost? Simple. Big automobiles such as a Navigator require awhole lot of fuel to get them from point A to point B. Also, the faster youdrive, the more fuel you burn up.

Can you see where this is heading? If you hope to grow into a bigger ren-dition of yourself, you gotta be continually filling your muscles’ fuel tank withplenty of premium fuel. The harder you train and the bigger you are, the morefuel your body requires to make the transition to a higher level of size andstrength. That’s where kicking your carb intake up comes into play.According to Bob Murray, PhD, director of the Gatorade Exercise PhysiologyLaboratory, “Carbohydrates are the No. 1 nutritional need that bodybuildersmust have to lay down new muscle protein.” And that’s what this month’straining is all about.

Carbs: The Backbone for GrowthThis month, you’re moving into the second growth phase of your 12-

month periodized training program. This phase calls for an overallincrease in total work: You’ll be training heavy and performing more setsand exercises than before. To support that extra work, you must eat moretotal calories. Most important, though, make sure you get a minimum of60% of your total calories from carbs, with the remaining 40% beingdivided between protein and fat (about 25% and 15%, respectively).

When it comes to bodybuilding and muscle growth, most of you prob-ably look for protein as your major growth source. Though carbs probablyplay an infinitely more important role in edurance sports, carbs should not beoverlooked in bodybuilding because they can play important direct and indi-rect roles in muscle building. Murray extols the importance of making sure youmeet your body’s carb needs: “First and foremost, carbohydrates provide thefuel for high-intensity training as well as fuel for the body to synthesize newprotein. Carbohydrate also provokes an insulin response. The benefit there isthat insulin is one of the body’s most powerful anabolic hormones.” CraigHorswill, PhD, an associate of Murray’s, points out, “When insulin goes upfrom a high carbohydrate intake, more

NUTRITIONBy Chris Aceto


Hip Flexor Stretch

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If you missed the July and/or Augustinstallment(s) of the ULTRA systemworkout, you can order back issuesfor $7.49 each (credit card purchasesonly; includes shipping and handling)by calling 800-340-8954, or go to yourlocal library and photocopy the pages.

Photos of Lena Johannesen by Robert Reiff

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Week 1Exercises per bodypart: 1Sets per exercise: 2 – 4Reps: 8–10 Intensity: 50%– 60% 1RMRest between sets: 2 –3 minutesGuidelines: You’ll concentratemainly on cardio and flexibility,doing only a few weight-trainingexercises per workout.

DAY 3

Week 2Sets per exercise: 3– 4 Reps: 10 –15Intensity: 70% – 75% 1RMRest between sets: 1– 2 minutesGuidelines: Work on developingcorrect form; perform all reps withfull range of motion. Your last set of most exercises will be taken to failure, all others stop about tworeps short of failure.

Dumbbell Flye 20/ 12 25/ 10 30 /8 30/8 20/ 15 25/ 12 30/ 10 30/ 10

DAY 1

DAY 2


How to fill in: Write your weight used and reps completed. 30 / 10 is 30 pounds for 10 reps.

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

CHEST

Dumbbell Flye

Flat Bench Press

Incline Barbell Press

Decline Barbell Press

BICEPS

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


BACK

Front Pull-Down

Bent-Over Barbell Row

Sumo Deadlift

One-Arm Dumbbell Row

HAMSTRINGS

Seated Leg Curl

Romanian Deadlift

Lying Leg Curl

Cardio: 20 – 30 minutes at 65% –75% Cardio: None todayStretch bodyparts worked MHR for week 1 only

REST

Week 1 Week 2

Week 1 Week 2

Optional set Take this set tomuscle failure

Do not do this exercise on this day

GROWTHACTIVE REST

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Week 3Sets per exercise: 3 – 4Reps: 10 –12Intensity: 75% – 80% 1RMRest between sets: 1– 2 minutesGuidelines: Continue to perfect your form through a fullrange of motion; work on increas-ing the weight with each set. Yourlast two sets of some exercises willbe to failure, all others stop abouttwo reps short of failure.

Week 4Sets per exercise: 3 – 5Reps: 8 –10Intensity: 80% – 85% 1RMRest between sets: 2– 3 minutesGuidelines: Work on driving theweight from the bottom position tothe top in an explosive and controlledmanner. Your last two sets of most exercises will be to failure; all others stop about two reps shortof failure.

Week 3

SumoDeadlift

ABS

BICEPS

CHEST

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Week 4

Week 3 Week 4

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

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



GROWTH

Most of the rules from lastmonth’s program still apply.

Unless stated otherwise:

1) Your workout intensities arebased on a percentage of yourone-rep max (1RM). If you’re not100% certain of your 1RM, thenguesstimate. Also, if you’re unableto complete the prescribed numberof repetitions, adjust the weightaccordingly.

2) Begin each workout with a 7–10-minute cardio warm-up, getting yourheart rate up to about 65% of yourmaximal heart rate (subtract your agefrom 220 and multiply by 0.65).

3) Precede the first exercise of a givenbodypart with 1– 2 warm-up sets.Do 12 –15 reps with a weight that rep-resents about 35% – 40% of your 1RM;then, if need be, increase the weightby about 10%–15% for another 10–12-rep warm-up set. Don’t count thesesets as part of your workout.

4) After training a specific musclegroup and before moving on to thenext, perform stretches specific to the bodyparts you just trained.Do 3 –5 sets of each stretch, holdingeach stretched position for 15 –30seconds. You’ll find tips aboutstretching on page 169.

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DAYS 6 & 7 REST


Optional set Take this set tomuscle failure

Do not do this exercise on this day

Week 1 Week 2

Week 1Exercises per bodypart: 1Sets per exercise: 2 – 4Reps: 8–10 Intensity: 50%– 60% 1RMRest between sets: 2 – 3 minutesGuidelines: You’ll concentratemainly on cardio and flexibility,doing only a few weight-trainingexercises per workout.

Week 2Sets per exercise: 3 – 4Reps: 10 –15Intensity: 70% – 75% 1RMRest between sets: 1– 2 minutesGuidelines: Work on developingcorrect form; perform all reps withfull range of motion. Your last set of most exercises will be taken to failure, all others stop about tworeps short of failure.

BenchDip

MONTH 3

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GROWTHACTIVE REST

DAY 4

DAY 5

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

DELTS/ TRAPS

Dumbbell Lateral Raise

Hang Clean & Press

Smith Machine Shrug

Bent-Over Dumbbell Lateral Raise

TRICEPS

Pressdown

Lying French Press

Bench Dip

Overhead Rope Extension

ABS

Decline Crunch

Reverse Crunch

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

Stretch bodyparts worked


QUADS /GLUTES

Leg Extension

Squat

Front Squat or Hack Squat

Leg Press

CALVES

Seated Calf Raise

Standing Calf Raise

Cardio: 20 – 30 minutes at 65 % –75% Cardio: None todayStretch bodyparts worked MHR (week 1 only)

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Week 3 Week 4

Week 3Sets per exercise: 3 – 4Reps: 10 –12Intensity: 75% – 80% 1RMRest between sets: 1 – 2 minutesGuidelines: Continue to perfect your form through a fullrange of motion; work on increas-ing the weight with each set. Yourlast two sets of some exercises willbe to failure, all others stop abouttwo reps short of failure.

Week 4Sets per exercise: 3 – 5Reps: 8 –10Intensity: 80% – 85% 1RMRest between sets: 2 – 3 minutesGuidelines: Work on driving theweight from the bottom position tothe top in an explosive and controlledmanner. Your last two sets of mostexercises will be to failure; all othersstop about two short of failure.

HangClean &Press — 1




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GROWTH

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

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

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carbohydrates get into the muscle cells, amino acid uptakeis turned on and protein synthesis may increase.”

Another benefit of carbohydrates as the chief fuel sourcefor growing bigger and larger muscles is their net effect onpreventing muscle breakdown during training sessions,commonly referred to as an anticatabolic effect. Horswillnotes, “Carbohydrates prevent your body from using othersources of energy, including the important branched-chainamino acid called leucine, which is very important in thewhole protein balance of muscle tissue.” If you were tochronically underconsume carbs, your body would end upusing more leucine as fuel and may not be able to realizeoptimal muscle growth.

Though making sureyour body gets enoughtotal carbs is essential,what probably is even amore important aspect isthe timing of your carbintake. You can “trick” yourbody from burning upvaluable leucine by con-suming a small carb drinkduring training. Murrayrecommends 14 grams ofcarbohydrates mixed into8 ounces of fluid duringyour training. Says Murray,“Consuming carbs duringtraining can maintainsomewhat higher thannormal insulin concentra-

tion, which tends to decrease protein degradation.”To summarize, a higher carb diet gives muscles the

required fuel to train with great intensity and can preventmuscle loss by two mechanisms. Carbs are used prefer-entially to protein as fuel and they jack up insulin, whichenables the use of carbs for fuel.

Besides kicking insulin levels up, carbohydrates, whencombined with proteins, trigger the output of another ana-bolic hormone. “Growth-hormone levels rise with a mixedmeal of carbs and proteins,” says Murray, “and there’s asuppression of the hormones that oppose anabolic hor-mones and result in muscle loss.” Some of the muscle-wasting hormones that Murray is referring to includeglucagon, 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, many who hope to pack on mass often fail, as theybelieve a high carbohydrate intake will result in fat storage.Mistakenly, they take a conservative route with their carbintake and, not surprisingly, fail to grow. Let’s clarify the mis-conceptions 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, butyou do have carbohydrate stores (such as muscle and liverglycogen) to replenish. Essentially, when you eat carbohy-drate calories, most are quickly incorporated into new mus-cle glycogen or are immediately oxidized, used up, whereasmost of the dietary fat you eat is headed right for fat stores.”

If you’re still not convinced about how important carbsare for adding muscle, Horswill adds: “In the unlikely

event that an athlete overeats and gains bodyfat, carbo-hydrates 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 thecarbs as fat. Compare that with overeating 100 calories ofdietary fat; 97 of those 100 calories will be stored as body-fat. The body doesn’t want to store carbohydrate as fat.”

Murray also dispels the myths about eating later in theevening. “If your goal is to add mass, it’s probably a goodidea to consume a mixed meal at some point before goingto bed. That’s a time when muscles are trying to repairthemselves, and a combination of lean proteins and carbscould only enhance recovery.”

There you have it, in a nutshell! For adding new musclemass, a higher carb diet is essential when training hard.

Chris Aceto graduated summa cum laude from Springfield College in Massachusetts,earning a bachelor’s degree in health sciences. Aceto and his wife Laura Creavallerun three-day fitness weekend getaways in Maine and Florida. For more informationon his instructional books titled Championship Bodybuilding and Everything YouNeed to Know About Fat Loss, call 207-934-7812.

If you followed along last month, you’d have been takinga maintenance dose of creatine (4–7 grams) after

training, along with 2–4 grams of glutamine before andafter training and 3 grams a day of HMB, split into beforeand after training dosages. However, the first week of thismonth’s plan calls for active rest, a period of far easierworkloads. Therefore, with less total stress to your bodyand less energy demands, you can take a one-weekreprieve from creatine, glutamine and HMB. When you hitthe growth phase again in Week 2, return to the followingsupplement stack:

1) Creatine: No need for a loading phase this time, soreturn to a maintenance dose of 3–7 grams a day taken inthe meal immediately following your training.

2) Glutamine: 2 –4 grams before and after your training.3) Multivitamin/mineral: With breakfast. If your muiltivi-

tamin doesn’t supply 1,000 mg of Vitamin C and 400 IU ofE, take additional C and E supplements to bring your dailytotals for these two important antioxidants up to those lev-els. Research supports using Vitamin E to prevent muscledamage and Vitamin C to suppress cortisol levels.1,2

4) Optional: Some elite-level bodybuilders I’ve spokento, including Milos Sarcev and Monica Brant, favor usingchromium, omega-3s and HCA to lose bodyfat whileincreasing muscle tissue. They’ve found that these supple-ments encourage muscle to use more sugar and enhanceglycogen synthesis, thereby inhibiting fat storage. Sarcevsays that HCA is “the most underrated supplement inbodybuilding.” He believes taking HCA can help develop aleaner and larger physique when combined with a high-carb high-protein diet. Based on their recommendations,here’s 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.

REFERENCES1. 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 eliteweightlifters. Journal of Strength and Conditioning Research 12(3): 179–84, 1998.

ULTRA Supplementation

NUTRITION

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60%Carbs

15%Fat

25%Protein

5 oz. canned chicken 174 0 30 64 Tbsp. fat-free mayo 48 12 0 01 stalk celery, chopped 10 2 0.5 01⁄ 2 onion, chopped 30 7 0.5 02 Tbsp. golden raisins 78 19 0.4 04 slices whole-wheat bread 300 54 12 4Totals 640 94 43.4 10

6 large egg whites & 156 0.6 27.2 5 1 whole egg, scrambled

1⁄ 2 cup mushrooms or peppers 38 7 1.7 0.410 oz. potato 321 71.5 6.5 11 cup low-fat milk 107 12 8 3Totals 622 91.1 43.4 9.4

SNACKS Cals Carb Pro Fat

2 rounded Tbsp. whey protein 41 1 8 0.52 cups low-fat milk 214 24 16 61 medium apple 90 21 0.3 0.5Totals 345 46 24.3 7

1 cup low-fat cottage cheesew/pineapple 232 30 22 2.5

3 cinnamon rice cakes 120 27 3 0Totals 352 57 25 2.5

3 ⁄ 4 cup oats 231 40 7.5 4.54 rounded Tbsp. whey (in oats) 81 2 16 12 tsp. no-sugar fruit spread 21 5 0.2 0Totals 333 47 23.7 5.5

1 Healthy Choice Bowl CreationsColonial Chicken Pie 311 40 22 7

Totals 311 40 22 7

4 oz. sliced turkey breast 120 1 20 41 pita pocket 153 31 5 12 slices tomato & onion 20 5 0 01 Tbsp. fat-free mayo 12 3 0 0Totals 305 40 25 5

Science Foods’ White Lightning Bar 261 27 27 51 medium apple 90 21 0.3 0.5Totals 351 48 27.3 5.5

1 cup low-fat cottage cheesewith pineapple 235 30 22 3

1 pear 57 13 0.6 0.3Totals 292 43 22.6 3.3

Total number of meals and snacks you canhave according to your daily caloric intake:

Cals Meals Snacks2,499 3 22,812 4 13,125 5 03,437 5 1

Cals Meals Snacks

3,749 5 23,750 6 04,374 6 2

Eating for Muscle Growth: Month 3

4 oz. flank steak 195 0 24 111 slice fat-free cheese 28 2 5 03 slices whole-wheat bread 219 39 9 33 tsp. no-sugar fruit spread 29 7 0.2 010 oz. skim milk 100 15 10 01 banana 125 28 1 1Totals 696 91 49 15

5 large egg whites & 141 0 24 51 whole egg, scrambled

1 cup (dry measure) oats 310 54 10 6 1 cup blueberries 88 19 0.7 18 oz. sugar-free fat-free 108 18 9 0

vanilla yogurtTotals 647 91 43.7 12

6 oz. chicken breast, chopped 183 0 39 31⁄2 cup kidney beans or chickpeas 106 20 6 0.21 cup green beans 40 8 2 tr1 cup brown rice 209 44 6 12 Tbsp. reduced-fat salad dressing 70 4 0 61 medium apple 90 21 0.3 0.5Totals 698 97 53 10.7

6 oz. eye round steak 191 0 36.6 52 9-inch tortillas 262 46 6 61⁄ 2 small tomato, sliced 23 4.2 0.8 0.3 1⁄ 2 small onion, chopped 30 7 0.5 01⁄ 2 cup lettuce 4 1 0 03 Tbsp. fat-free mayo 36 9 0 02 medium pears 114 26 1.2 0.6Totals 660 93.2 45.1 11.9

5 oz. ground turkey 182 0 32.5 5.83 oz. pasta 288 63 9 1.51 cup Italian-style frozen vegetables 72 14 4 01⁄ 2 cup tomato sauce 71 9 2 3Totals 613 86 47.5 10.3

16 oz. Campbell’s Healthy RequestHearty Tomato Ravioli Soup 285 52 8 5

4 oz. chicken breast (cut, in soup) 122 0 26 21 onion bagel, toasted 226 46 8 1.1Totals 633 98 42 8.1

6 oz. swordfish 187 0 34 6.68 oz. potato, baked 251 57.2 5.2 0.22 Tbsp. fat-free sour cream 16 1 3 01 cup broccoli 56 10 4 01 cup low-fat ice cream 212 38 6 4Totals 722 106.2 52.2 10.8


Ratio Goal

MEALS Cals Carb Pro FatMEALS Cals Carb Pro Fat

Daily caloric intake:

250–500 calories above daily caloric

needs. Refer to the August issue,

page 147, to calculate daily energy

expenditure.

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BLKYELMAGCYN


177

A Word About Next Month

Now 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 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 train-

ing 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!

Eating During the First Week, Active-Rest Phase

Photo of Eddie Robinson and Deidre Pagnanelli by Robert Reiff

During this phase, you’ll be following a slightly dif-ferent eating program. Before busting it up in the

growth phase, you’re going to allow your body to fullyrecover and “supercompensate” itself. Supercompen-sation basically refers to your body adapting to ahigher level. When this happens, your body will berested and ready to forge ahead toward greater mus-cle growth in the final three weeks of the month.

You’ll be changing your diet to a ratio ofapproximately 60% carbohydrate, 15% protein and25% dietary fat (see the M&F July 1999 issue for menuplans), but you’ll also have to adjust your caloric num-bers to your lower activity level. If you missed that

issue, a simple way to meet this ratio is to continue fol-lowing a high-carb diet, but cut your protein servingsizes almost in half. Thus 4 oz. of chicken becomesroughly 2; 11⁄ 2 cups of cottage cheese becomes about3⁄4 cup; and 8 egg whites become 4 or 5.

You can include moderate amounts ofhealthy fats such as olive oil, nuts, peanut butterand salad dressings to your menu — just don’t gocrazy. The increase in carbs and fat is to supersatu-rate your body with an abundance of energy, andsince your training won’t be extremely intense, youcan cut down on your protein intake and still notlose muscle mass. M&F

ULTRA strongand beautiful


M04580P166-177 6/10/99 8:19:26 PM 3426746767

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