m&f ultra month9 screen

8/6/2019 M&F ULTRA Month9 Screen

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eople often think, and wrongfully so, that women

cant and shouldnt train like their male counter-

parts. Many women still dont push themselves in

the gym because they fear bulking up. As evidence to the

contrary, consider this months ULTRA contributor, profes-

sional fitness competitor Lisa Lowe.

I max myself out . . . I push myself hard because thats

how I was taught and thats what works! she says. Lisa inti-

mately understands the dedication and determination it

takes to reach physical and athletic perfection, regardless of

gender. With roots in ballet, she first entered a gym on the

advice of physical therapists who were trying to help her

avoid surgery on her injured back. I joined a gym, found

the biggest guy in there and asked, Do you mind if I hang

around with you for a while? I did everything he did, and of

course he was going heavy.

P

176 MUSCLE & FITNESS March 2000

Photosby

RobertReiff

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 9

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


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Weight training obviously helped; Lisa never did have to

undergo surgery. Equally obvious is how Lisas go-heavy

approach hasnt diminished her femininity. When some

women see me, theyre like: Wait a minute, you dont look

huge! So what did you do? I tell them that I train hard . . . and

heavy. Then you have to explain to them how genetics, diet,

cardio and supplementation all play a role, she says.

[Regardless of your gender], when you dont push

yourself to train heavy, there isnt enough energy or

effort there for the muscle to change shape, Lisaexplains. Even if the weight isnt heavy, it still has to

be challenging. For example, Lisa herself struggles

with her legs. She just went through the motions in

the past, she admits, never getting the results she

desired. Now she incorporates heavy hack squats and

leg presses into her training, and she has seen a big

difference although she cringes

when the topic of leg day arises.

Although shes blessed with great genetics, Lisa, too, finds it

difficult to build and maintain her physique. The hard-

est part is the leaning out and the cardio its a psy-

chological thing, and I know I have to do it. What

keeps me motivated is the show thats coming up. If I

dont do this [eat right and do cardio], Im going to

place badly. You have to have goals or youll go: Why?

Why cant I eat that cake and not go to the gym?

Thats why goals are so important.Unfortunately, a similar but reverse stereo-

type may be looming over you, especially if

youre a guy reading this. Maybe youre saying,

No way am I going to train like a girl! Despite

the droves of scientific literature that I could

use to sway your opinion, let me simply put it to

you this way: Get over it!

March2000 MUSCLE & FITNESS 177

The ULTRA System Training Progression

IFBB fitness pro Lisa Lowe trains as hard and

heavy as the guys so she can perform tough moveslike the straddle hold (below) with grace and ease.


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If youve been onboard withULTRA since its inception, youveadhered to eight solid months of

step-by-step training and nutritionplans, allowing you to make tremen-dous gains in muscle mass withoutadding unwanted bodyfat. But what if

you arent seeing the progress youdhoped for?

When it comes to the nutrition endof the plan, chances are you may notbe applying the information consis-tently or accurately. Tragic nutritional blunders may include notconsuming enough total calories to support your training orpoorly estimating your caloric needs.

Janet Walberg-Rankin, PhD, professor at the Virginia TechSchool of Human Nutrition, Foods and Exercise, says, Many ath-letes are too modest with their caloric intake and still dont eatenough total calories to accomplish what they want to achieve inthe gym. This timid approach to caloric intake is a factor that

inhibits athletes from working full throttle in the gym.Many top athletes that Walberg-Rankin counsels fail to make

gains in muscle size, strength or endurance primarily due to their

utter phobia of eating a lot of food. Energy is the most importantnutrient to focus on, she asserts. The majority of the weight-trainers diet must come from carbs. The body has 1,5003,000stored calories of carbohydrates in the form of muscle and liverglycogen, and over 100,000 stored calories as bodyfat. If the bodyruns out of fuel, surely its going to be carbs.

Furthermore, she argues that carbohydrates can be anticata-bolic: If you eat too few carbs, glycogen stores drop and thebody enters a very detrimental state where amino acids fromprotein are used to make glucose. In essence, eating too fewcarbs wastes protein!

IFBB pro bodybuilder Milos Sarcev suggests keeping a detailedtraining and nutrition diary. You have to eat to change your body;

you cant change your physique by not eating, he notes. He rec-ommends recording the total amount of calories, carbs, proteinand fat you eat every day. If you arent making good progress,

you can refer to your food records and figure out why.Milos also recommends weighing your food to properly

gauge what youre eating. Ninety-five percent of all people in agym dont know how many calories and grams of carbs are in 3ounces of pasta, nor do they know what 3 ounces of pasta evenlooks like. Weighing the foods you eat makes your diet an exactscience, not a wishful guess.

In this months transition phase, youll continue to follow acomprehensive two-week training and nutrition plan to supportgrowth, then take a one-week layoff. For the remaining two

weeks, youll switch gears and move into an endurance phase asyou prep your body for the coming three months, where the goalis to shed bodyfat just in time for summer.


NUTRITION

By Chris Aceto

Eating During a Transitional Stage

supplementingmonthnine

During the first half of the month, con-

tinue to take 57 grams of creatine on training days

with your post-training meal. Also stick with 510

grams of glutamine daily and your multivitamin/min-

eral. As you switch to the endurance phase, drop

the power-boosting creatine and opt for a low-dose

metabolic booster composed of a mix of caffeine

and ephedra, such as Metaforms Diet Stack. (Note:

If youre on prescribed medication or have a heart

condition, are nursing or pregnant, or are under the

age of 18, consult your doctor before taking these

supplements.) Begin with 12 capsules, 23 times a

day, 20 minutes before eating to slightly boost

caloric expenditure and to help curb your appetite.

IFBB pro bodybuilder

Milos Sarcevsuggests

keeping a detailed

training and nutrition

diary. You have to eat to

change your body;you

cant change your

physique by not eating.

Sarcev with wifeMilamar Flores,fitness pro.

Ralph

DeHaan


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For the first two weeks of themonth, keep your daily calories200300 above your total mainte-nance needs (to determine yourcaloric needs, see the July 1999issue, page 172), with a macro-

nutrient profile of approximately 60%carbs/25% protein/15% fat. During the

one-week recovery phase, continue eat-

ing a growth diet. During the final two weeks, lower yourcaloric intake to match your daily expenditure and adhereto an approximately 45% carbs/45% protein/10% fat diet.

MUSCLE & FITNESS ULTRA SYSTEM MONTHMUSCLE & FITNESS ULTRA SYSTEM MONTH 9

March2000 MUSCLE & FITNESS 179

3 oz. flank steak, grilled 170 0 21 102 cups shredded potatoes

grilled with nonstick spray 233 50 6 18 oz. skim milk 80 12 8 01 banana 125 28 1 1Totals 608 90 36 12

1 egg scrambled with 72 0 6 53 egg whites 42 0 10 0

1 cup oats, dry measure, cooked 310 54 10 61 cup blueberries 88 19 1 18 oz. sugar- and fat-free

vanilla yogurt 108 18 9 0Totals 620 91 36 12

3.5 oz. eye round steak, grilled 160 0 30 42 9-inch tortillas 262 46 6 612 small tomato, chopped 20 4 0 012 small onion, chopped 30 7 0 012 cup lettuce, shredded 4 1 0 03 Tbsp. fat-free mayonnaise 36 9 0 02 medium pears 114 26 1 0Totals 626 93 37 10

5 oz. chicken breast, grilled 152 0 32 3

10 oz. baked yam 330 79 5 1Large green salad with

3 Tbsp. low-fat dressing 117 15 3 5Totals 599 94 40 9

5 oz. swordfish, grilled 161 0 27 610 oz. baked potato 313 71 6 12 Tbsp. fat-free sour cream 16 1 3 01 cup carrots 70 16 2 02 Tbsp. low-fat dressing 39 3 0 3Totals 599 90 38 10

12 cup oats, dry measure, cooked 155 27 5 33 Tbsp. whey protein 60 1 12 112 banana 60 14 0 0Totals 275 42 17 4

212 oz. canned chicken 87 0 15 32 Tbsp. fat-free mayonnaise 24 6 0 02 slices whole-wheat bread 150 27 6 21 pear 57 13 0 0Totals 318 46 21 5

Blend:12 oz. low-fat milk 160 18 12 52 Tbsp. whey protein powder 40 1 8 01 banana 120 28 1 1Totals 320 47 21 6

60%Carbs

60%Carbs

15%Fat

25%Protein

25%Protein

8 egg whites, scrambled 120 0 28 02.5 oz. top round steak, grilled 122 0 19 512 cup peppers, grilled 14 4 0 012 cup mushrooms, grilled 20 4 1 02 cups shredded potatoes

grilled with nonstick spray 233 50 6 1Totals 509 58 54 6

Omelet:9 egg whites with 1 whole egg 205 0 38 53 slices fat-free cheese 84 6 15 012 tomato, chopped 16 4 0 01 tsp. Mrs. Dash Seasoning 5 1 0 02 oz., dry measure, cream of

wheat, cooked 200 44 6 0Totals 510 55 59 5

7 oz. chicken breast, grilled 214 0 46 41 onion bagel, toasted 230 46 8 11 cup green beans, steamed,

with Mrs. Dash 40 8 2 0

Totals 484 54 58 57 oz. red snapper, grilled 241 0 52 46 oz. baked yam 198 48 3 134 cup broccoli, steamed 27 7 2 0Totals 466 55 57 5

6 oz. can tuna, water packed 186 0 39 32 slices whole-grain bread 146 26 6 24 Tbsp. fat-free mayonnaise 48 12 0 01 slice fat-free cheese 28 2 5 0Small green salad with

2 Tbsp. nonfat dressing 70 18 2 0Totals 478 58 52 5

16 oz. skim milk 160 24 16 03 Tbsp. whey protein powder 60 2 12 0Totals 220 26 28 0

4 oz. sliced chicken breast 120 0 23 312 pita pocket 72 16 3 11 Tbsp. fat-free mayonnaise 12 3 0 01 plum 36 9 0 0Totals 240 28 26 4

34 cup nonfat cottage cheesemixed with 3 packets Equal 145 13 23 0

2 rice cakes 56 14 0 0Totals 201 27 23 0

Cals Carb (g) Pro (g) Fat (g)growthmeals

Cals Carb (g) Pro (g) Fat (g)endurancemeals

Cals Carb (g) Pro (g) Fat (g)growthsnacks

Cals Carb (g) Pro (g) Fat (g)endurancesnacks

ULTRA: Meal Planning

Growth Meal Plans Each meal listed in theGrowth Meals column supports the muscle-growthphase, yielding approximately 600 calories with 90 gramsof carbs, 37 grams of protein and 10 grams of fat; thesnacks yield about 300 calories, 45 grams of carbs, 18grams of protein and 5 grams of fat. (For more GrowthMeal Plans, see the September 1999, December 1999 andFebruary 2000 ULTRA installments.)

Endurance Meal Plans Each of the fivemeals yield approximately 500 calories with 56 grams ofcarbs, 56 grams of protein and 6 grams of fat; the snacksyield approximately 250 calories, 28 grams of carbs, 28grams of protein and 3 grams of fat.


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Workout intensities are

based on a percentage

of your 1RM (the maximum

amount of weight that you can prop-

erly lift for only one repetition). If you

dont know your 1RM for a particular

exercise, guesstimate. Also, if youre

unable to complete the prescribed

number of repetitions using proper

form, adjust the weight accordingly.

rulesthismonth

1

Precede the first exercise of each

bodypart with 12 warm-up sets do

15 reps with a light weight (about 30%40% 1RM)

and, if need be, another 1215-rep warm-up set with

a slightly heavier weight (50%55% 1RM).

At the completion of

each set, Lisa recommends

trying something that she believeshas really helped her muscular

development: I like to squeeze

and then stretch the muscle

between each set. Ill do my exer-

cise and then squeeze (contract)

my muscle really tight, to where

it feels like its going to explode.

Then, Ill stretch it out and relax it

for 1530 seconds.

3

weeklyguidelinesIntensity Rest Cardio

Between Sets

Muscular Growth

Muscular Growth

Active Rest

Muscular Endurance

Muscular Endurance

75%80% 1RM

80% 1RM

70%75% 1RM

75% 1RM

112212 minutes

1122 minutes

3090 seconds

3060 seconds

4 days per week, 30 minutes per session,75%80% MHR. (To determine your maxheart rate, or MHR, subtract your age from220. Then multiply your MHR by 0.75 and0.80 to determine your heart-rate range.)

4 days per week, 30 minutes per session,80%85% MHR.



weekone .

Take this week off from any serious training. Youll be entering the final stages of your one-yearplan, and we dont want you to fizzle out. Besides, says Lisa, You have to do other things [out-side of the gym] that you enjoy; you need time to just rest and do nothing.

2

Next month,ULTRA

ventures into what will be your last growth phase before hitting you with two monthsof bodyfat-stripping, heart-pounding training to get you ready for summer. See you then!

Flat-BenchDumbbellFlye

Smith-MachineReverseLunge

FrontDumbbellRaise

weektwo..

weekthree

weekfour..

weekfive...


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weekone weektwo weekfour weekfiveIncline Dumbbell Press

/12 /10 /10 /8 /12 /10 /8 /8 /15 /12 /12 /10 /12 /10 /10 /10

/12 /10 /10 /8 /12 /10 /8 /8 /15 /12 /12 /10 /12 /10 /10 /10

/12 /10 /10 /8 /12 /10 /8 /8 /15 /12 /12 /10 /12 /10 /10 /10

/10 /8 /8 /10 /10 /10

/12 /10 /10 /8 /12 /10 /8 /8 /15 /12 /12 /10 /12 /10 /10 /10

/12 /10 /10 /8 /12 /10 /8 /8 /15 /12 /12 /10 /12 /10 /10 /10

/10 /8 /8 /10 /10 /10

/40 /20 /20 /20 /40 /20 /20 /20 /40 /20 /20 /20 /40 /20 /20 /20

/20 /20 /20 /20 /20 /20 /20 /20 /20 /20 /20 /20

Flat-Bench Dumbbell Flye

Cable Crossover

Pec-Deck Flye

Bench Dip

Pressdown

Cable Crunch*

Triceps Extension Machine

Oblique Crunch*

HOW TO FILL IN: 75/12 is equal to 75 pounds for 12 repetitions. For example: Incline Dumbbell Press 75/12. WEEK 3 IS ACTIVE REST.

Warm-Up: 712 minutes of moderate-intensity cardio (approximately 65% MHR)

Stretch: Chest, triceps, internal and external shoulder rotators, low backdayone

weekone weektwo weekfour weekfiveMachine Lateral Raise

/10 /10 /8 /10 /8 /8 /15 /12 /12 /12 /10 /10

/12 /10 /10 /8 /12 /10 /8 /8 /15 /12 /12 /10 /12 /10 /10 /10

/12 /10 /10 /8 /12 /10 /8 /8 /15 /12 /12 /10 /12 /10 /10 /10

/12 /10 /10 /10 /10 /10

/12 /10 /10 /8 /12 /10 /8 /8 /15 /12 /12 /10 /12 /10 /10 /10

/12 /10 /10 /8 /12 /10 /8 /8 /15 /12 /12 /10 /12 /10 /10 /10

/10 /10 /8 /10 /8 /8 /12 /12 /10 /10 /10 /10

/10 /8 /8 /10 /10 /10

/12 /12 /10 /12 /10 /10 /15 /15 /12 /40 /20 /20 /20

/20 /20 /20 /20 /20 /20 /20 /20 /20 /20 /20 /20

Smith-Machine Front Press

Reverse Incline Lateral Raise

Front Dumbbell Raise

Dumbbell Shrug

EZ-Bar Curl

Preacher Curl Machine

Seated Alternate Dumbbell Curl

Seated Calf Raise


Stretch: Internal and external shoulder rotators, front delts, chest, triceps, biceps, calvesdaytwo

Standing Calf Raise


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weekone weektwo weekfour weekfiveFront Pull-Up (wide grip)

/12 /10 /10 /8 /12 /10 /8 /8 /15 /12 /12 /10 /12 /10 /10 /10

/12 /10 /10 /8 /12 /10 /8 /8 /15 /12 /12 /10 /12 /10 /10 /10

/10 /10 /8 /10 /8 /8 /12 /12 /10 /10 /10 /10

/10 /8 /8 /10 /10 /10

/40 /20 /20 /20 /40 /20 /20 /20 /40 /20 /20 /20 /40 /20 /20 /20

/20 /20 /20 /20 /20 /20 /20 /20 /20 /20 /20 /20

** ** ** ** ** ** ** ** ** ** ** **

/12 /12 /10 /12 /10 /10 /15 /15 /12 /12 /12 /12

/12 /12 /10 /12 /10 /10 /15 /15 /12 /12 /12 /12

/12 /12 /10 /12 /10 /10 /15 /15 /12 /12 /12 /12

T-Bar Row (wide)

Seated Cable Row

Wide-Grip Front Pull-Down

Cable Crunch*

Oblique Crunch*

Seated Calf Raise

Hanging Leg Raise

Standing Calf Raise


Stretch: Upper, mid and low back, biceps, calvesdayfour

OFFdaythree

Donkey Calf Raise

weekone weektwo weekfour weekfiveSmith-Machine Squat

/12 /10 /10 /12 /10 /8 /15 /12 /12 /12 /10 /10

/12 /10 /10 /8 /12 /10 /8 /8 /15 /12 /12 /10 /12 /10 /10 /10

/12 /10 /10 /8 /12 /10 /8 /8 /15 /12 /12 /10 /12 /10 /10 /10

/10 /10 /8 /10 /8 /8 /12 /12 /10 /10 /10 /10

/10 /8 /8 /10 /10 /10

/12 /10 /10 /8 /12 /10 /8 /8 /15 /12 /12 /10 /12 /10 /10 /10

/12 /10 /10 /8 /12 /10 /8 /8 /15 /12 /12 /10 /12 /10 /10 /10

/10 /10 /8 /10 /8 /8 /12 /12 /10 /10 /10 /10

Hack Squat

Leg Press

Smith-Machine Reverse Lunge

Leg Extension

Stiff-Legged Deadlift

Seated Leg Curl

Lying Leg Curl


Stretch: Quads, glutes, hamstrings, hip flexors, low backdayfive

OFFdayssix&seven* Perform these exercises as a compound set: Do one set of the first exercise and go immediately into a set of

the second exercise, then repeat after a short rest.

At the end of each set, do 10 partial reps (reps in which the range of motion is smaller).** Take this set to muscle failure (you cant complete additional reps using proper form). M&F

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