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 ULTRA physique; now its time to crank it up. If youre just starting to construct your physique, dont worry nows as good a time to start as any. The program presented in our July issue was 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 didnt overlook cardio, and since what youll put your body through is different from last month, your construction materials that is, nutrition have been changed to optimize your success. Though were taking this program one step and one month at a time, dont 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 program 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.

Leeann Tweeden and John Turk ride the waves of ULTRA fitness

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, well take you through a week of transitional workouts. No secret, really, to why its 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. Its generally a mix of a little bit of what you were doing and a little bit of what youre going to do.

Robert Reiff

August 1999 MUSCLE & FITNESS 139

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

Strength Phase
The final four weeks of this part of the program are dedicated to building strength, which seems to have taken a back seat in bodybuilding. Yet strength is actually a key component in bodybuilding success. Newton explains: The strength phase shocks bodybuilders bodies into a higher level of strength, so that when they return to training for muscle size [growth-phase training], theyll be able to handle a heavier weight, even in a higher-rep scheme. And, therefore, they should see more growth as a result. Heck, even if endurance training or getting lean is your thing, you should still work on building strength. A stronger muscle is more enduring, says Newton. When endurance athletes engage in strength training, they do get stronger, but their VO 2 [ amount of oxygen the body uses] doesnt change. This tells us that the improvements in endurance performance arent the result of better lungs and heart, but that the muscles can go for a longer period before becoming exhausted. I think endurance athletes should focus on this advantage rather than avoiding resistance training amid concern about developing 19 -inch arms. Cardio and stretching: Though youll continue to increase your cardio intensity, youll do less in terms of duration so that you dont overtrain and can put more effort into your strength-training workouts. Youll work on your flexibility with stretches in every workout, hitting it a little harder on Day 6. The biggest modification in your program design, however, takes place in the weight room.

Last month you stuck to a higher rep range ( 8 12 ) and took shorter rest periods ( 45 120 seconds ), but this month were revamping all that. Newton advises using a 3 6-rep range on all multijoint (more complex) exercises, which means youll be able to use a heavier weight than what you could do for 8 12 reps. With single-joint exercises like curls and pressdowns, Newton recommends backing off a bit for safety reasons, so well work those movements closer to the 6 10-rep range. For single-joint exercises, back your percentage one-rep max (%1RM, a measure of your intensity) down, so that you can do a few more reps. Besides doing fewer reps, another reason your weights will increase (even for single-joint exercises) is that your rest periods will be high ( 3 5 minutes). This will allow your muscles to almost fully recuperate between sets so that you can totally attack each set. Other variables: By mid-month youll be doing forced reps, and at months end youll do some negatives at the end of each exercise set. Newton advises, Negatives arent something that you should do five days a week, but they can work very effectively at improving strength. Thats what were after this month, and by following this program to a T, youll be ready to take the next step toward a leaner, stronger you.
REFERENCES
Baechle, T.R. Essentials of strength training and conditioning. Champaign, IL: Human Kinetics, 1994. Bompa, T.O. Periodization training for sports: programs for peak strength in 35 sports. Champaign, IL: Human Kinetics, 1999. Bompa, T.O., Cornacchia, L. Serious strength training. Champaign, IL: Human Kinetics, 1998. Kenney, W.L. ACSMs guidelines for exercise testing and prescription. (5th ed.) Baltimore, MD: Williams & Wilkins, 1995.

Program Design
Even though your focus is strength, youll still use a once-aweek-per-major-muscle-group routine. Here come the changes.

Customizing Your ULTRA System

hough the parameters of your training are set, that doesnt mean your individual goals are left out of the equation. Specifically, the ULTRA system is designed to build muscle, decrease bodyfat, increase strength and cardiorespiratory endurance, and improve flexibility. If you want to change any of those components, heres how you can customize the ULTRA system to fit your own needs: 1 ) If your primary goal is weight reduction and decreased bodyfat, increase the frequency and duration of your cardio sessions, decrease your rest periods between weight-training sets by about 30 60 seconds, and cut back on calories to the point where you consume 250 fewer calories per day than is necessary to sustain your level of activity. 2 ) Want even greater increases in maximal strength? As long as you have a spotter and are fully prepped in 1RM training, disregard Week 3s program and move both Weeks 4
140 MUSCLE & FITNESS August 1999

and 5 up a week. What youll do in the final week is choose just one exercise per bodypart and perform 5 7 sets of strict negatives using a weight that represents about 100% 120% of your max, for about 1 5 reps each. 3 ) For increased cardiorespiratory endurance, simply increase the frequency and duration of your cardio sessions. 4 ) If youre after greater flexibility, include stretching movements before your workouts (after your cardio warm-up) and between sets. 5 ) Last, what if you cant devote 4 5 days a week to your training? Easy figure out how many days fit into your schedule and group more bodyparts into each workout. This also works if youve had to skip a few workouts for whatever reason and need to catch up. Doing so will make your workouts a bit longer and youll likely find it helpful to sip on a carbo drink while you train, especially if your workouts begin to run over 1 1 2 hours in duration.
Reiff

Reiff

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

Nine Stretches for Better Flexibility

Tips for Better Stretching
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 the prescribed period; dont bounce or perform any ballistic-type movements. 5) Refer to the accompanying photos to aid your form. 6) When, how often, which stretches and for how long you should hold each stretch can be found within the ULTRA system training log. Shoulder & External Rotators Lats Triceps

The same rules apply from last months program, but in case you skipped class, lets recap.

Unless Stated Otherwise

1) Your workout intensities are based on a percentage of your onerep max ( 1RM). If you arent 100% certain of your 1RM, then guesstimate. If you cant complete the prescribed number of repetitions, adjust the weight accordingly. 2) Begin each workout with a 710 -minute cardio warm-up, getting your heart rate up to about 65% of your maximal heart rate. ( To find that number, subtract your age from 220 and multiply by 0.65.) 3) Precede the first exercise of a given bodypart with two warm-up sets. First, perform about 1215 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. Dont count these two sets as part of your workout.

Biceps & Chest Hip Flexor

4) Perform a full-body stretching routine at the end of each workout. Youll find the stretching routine listed in the Day 1 workout of Week 1.

Jumpin In
If you missed last months Preparatory and Growth phases, you can still make significant gains without starting at step one. If youre a well-conditioned athlete or elite bodybuilder, go ahead and jump right into the Transition Phase, Week 1. If youre a beginner or intermediate bodybuilder, significantly reduce the training volume and intensity of Week 1 and gradually build up to whats prescribed. This may mean starting with only one exercise per bodypart and using a low intensity, but its a much safer and smarter way to attack this program. If you begin to feel like youre overtraining or working beyond your capabilities, dont hesitate to back off a bit. Calf

Side Bend

Hamstrings Low Back & Glutes

Taking Measurements
If you started with us last month, you dont need to redo your measurements. First-timers, though, need to get some baseline measurements. Refer to last months extensive discussion of body measurements so you can more accurately gauge your progress.
August 1999 MUSCLE & FITNESS 141

Photos of Lena Johannesen by Robert Reiff

TRANSITION

STRENGTH

Optional set Take this set to muscle failure Optional set & take to failure Do not do this exercise on this day

Week 1
Sets per exercise: 3 4 Reps: 810 Intensity: 75% 1RM Rest between sets: 23 minutes The catch: Work on progressively increasing the weight from set to set, taking each set about 2 4 reps shy of failure.

Week 2
Sets per exercise: 34 Reps: 6 8 multijoint; 810 single-joint Intensity: 75%80% 1RM Rest between sets: 3 minutes The catch: Take only the last set of each exercise to failure; for all others, 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

Week 1 Week 2

DAY 1
CHEST

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

Dumbbell Bench Press Incline Barbell Press Flat-Bench Dumbbell Flye

BACK

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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
TRAPS

Week 1

Week 2

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

Barbell Shrug Dumbbell Upright Row

DELTS

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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
142 MUSCLE & FITNESS August 1999

REST

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

STRENGTH

Week 3
Sets per exercise: 4 Reps: 5 8 multijoint; 810 single-joint Intensity: 80% 85% 1RM multijoint; 80% 1RM single-joint Rest between sets: 3 4 min.s The catch: Again, keep all but your last set of each exercise to about 2 reps shy of failure. Then, on your last set of most exercises, have a spotter help you with another 1 2 forced reps.

Week 4
Sets per exercise: 4 5 Reps: 35 multijoint; 68 single-joint Intensity: 85%90% 1RM multijoint; 80% 85% 1RM single-joint Rest between sets: 35 minutes The catch: Stop about 24 reps shy of failure on your first two sets; take all others to failure. On the last set of most exercises, have a spotter help you with a couple of forced reps to really push your muscles to their limits.

Week 5
Sets per exercise: 57 Reps: 35 multijoint; 6 8 single-joint Intensity: 90% 95% 1RM multijoint; 80%85% single-joint Rest between sets: 35 minutes The catch: Stop about 2 4 reps shy of failure on your first set; take all others to failure. On the last set of most exercises, have a spotter help you do a couple of forced reps to failure, followed by a few negatives until your muscles are absolutely spent.

Week 3
CHEST

Week 4

Week 5

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

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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
TRAPS

Week 4

Week 5

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

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DELTS

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ABS

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Cardio: None today All nine stretches (see page 141) three times, holding the stretched position 10 15 seconds

August 1999 MUSCLE & FITNESS 143

Optional set Optional set & take to failure

Take this set to muscle failure Do not do this exercise on this day

TRANSITION

STRENGTH

See previous page for sets, reps, intensity, rest between sets and the catch for each week.

DAY 4
Cardio Warm-Up: 710 minutes at 65% MHR BICEPS

Week 1

Week 2

Standing Barbell Curl Preacher Curl Hammer Curl

TRICEPS

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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
Cardio Warm-Up: 710 minutes at 65% MHR QUADS / GLUTES

Week 1

Week 2

Squat Barbell Lunge Hack Squat

HAMSTRINGS

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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
Cardio Warm-Up: 710 minutes at 65% MHR ABS

Week 1

Week 2

Cable Crunch Decline Reverse Crunch Oblique Crunch on Back-Extension Bench Full-Range Crunch
Cardio:

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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
144 MUSCLE & FITNESS August 1999

REST

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

STRENGTH

See previous page for sets, reps, intensity, rest between sets and the catch for each week.

Week 3
BICEPS

Week 4

Week 5

Cardio Warm-Up: 710 minutes at 65% MHR

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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
QUADS / GLUTES

Week 4

Week 5

Cardio Warm-Up: 710 minutes at 65% MHR

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CALVES

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HAMSTRINGS

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Cardio: None today All nine stretches (see page 141) three times, holding the stretched position 10 15 seconds

Week 3
ABS

Week 4

Week 5

Cardio Warm-Up: 710 minutes at 65% MHR

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25 minutes at 80% 85% MHR

20 minutes at 85% MHR

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All nine stretches (see page 141) three times, holding the stretched position 10 15 seconds

August 1999 MUSCLE & FITNESS 145

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 of sports nutritionists at some of the nations leading universities thought bodybuilders were crazy for consuming a high-protein diet. The mantra against more protein always seemed the same: Bodybuilders dont need more protein, they need more carbs. Meanwhile, top amateur and professional bodybuilders alike smirked proudly when a cascade of subsequent data confirmed what they already knew: If youre serious about your training and want to get stronger and more massive, you must eat more protein than the Recommended Dietary Allowance set forth by the U.S. Department of Agriculture.1 If adding muscle is your No. 1 priority, incorporate these three guidelines into your life: 1) Stimulate your muscles through proper training. 2) Eat more calories than you expend each day. 3) Eat a sufficient amount of protein. This month, with the help of two leading sports nutritionists and two top bodybuilders, well reveal how much protein you need to eat when youre training for strength.

available to build muscle. Basically, theyre shooting themselves in the foot, she says.

From the Trenches

Since bodybuilders have been eating a higher-protein diet for years, I enlisted the opinion of six-time Mr. Olympia Dorian Yates. He suggests that bodybuilders eat slightly more protein still about 1 gram per pound of bodyweight per day and modify the high-calorie diet in a simplified way. Eat a gram of protein per pound of bodyweight as a base, then eat enough carbs to train hard and add bodyweight, he says. Start with 350 500 grams of carbs a day, depending on your size and activity level, then use your bathroom scale as a guide. If your weight increases by 1 pound every two weeks, youre probably eating enough calories to grow. If you arent adding weight, increase your carbs by another 100 a day. IFBB pro Milos Sarcev, who has competed in more contests than any other bodybuilder and is considered one of the most knowledgeable bodybuilders around, believes in eating at least a gram and up to 2 grams of protein per pound of bodyweight. His reasons for doubling his protein consumption? Muscle tissue is made from protein. Even if you take in too much, you know your muscle will take what it needs. Yes, too much can be stored as bodyfat, but so will eating too much carbs and dietary fat. M&F
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.

Building with Protein

How much protein is enough? According to Kristine Clark, PhD, RD, director of sports nutrition for the Penn State University department of athletics, the RDA was never intended for athletes, not to mention strength athletes, and therefore needs to be adjusted to suit bodybuilders. She recommends 2 grams of protein per kilogram (about 0.91 gram per pound) of bodyweight, roughly three times the RDA (set at 0.8 gram per kg or about 0.36 gram per pound of bodyweight). Following her recommendation, a 180-pound male requires approximately 164 grams of protein per day. Clark warns against skimping on this vital muscle-building nutrient: If youre going to strength-train and eat less protein than the research recommends, you will not see the results you expect for the type of effort and training youre 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 dont eat enough total calories from carbs and dietary fat, theyll end up wasting some of the protein they eat. With insufficient calorie consumption, protein is used as fuel, leaving less

REFERENCE
1. Lemon, P . Do athletes need more dietary protein and amino acids? .W International Journal of Sports Medicine 5:539 561, 1995.

146 MUSCLE & FITNESS August 1999

Brian Leatart

If youre serious about your training and want to get stronger and more massive, you must eat more protein than the RDA.

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

ULTRA Meal Planning

uring the strength-gaining program presented in Month 2, you should eat a higher-protein diet than in last months phase, and one thats abundant in calories as well. On the following page are 10 meal variations that are roughly 590 calories each, with 76 grams of carbohydrates, 47 grams of protein and 12 grams of fat. Each meal aims for a carbohydrate/protein/ fat ratio of 50/ 30/ 20. Following the meal plans are six different snacks, each devised to yield approximately 50/ 30/ 20 (or roughly 305 calories, 41 grams of carbohydrates, 24 grams of protein and 4.5 grams of fat). Add meals and snacks to approach your target caloric figure. Determine that by doing the calculations below, then adding some extra calories to aid you in your strength gaining. Remember, this month were aiming for more protein, so dont follow last months meal planner.

Supplementing in Month 2
he total calories you consume, coupled with adequate protein intake, serves as the foundation for increased strength during this phase. Adding a cocktail of creatine, glutamine and HMB, however, may supercharge your nutrition and allow for added recovery and enhanced progress.1,2 Last month, I suggested taking creatine and glutamine as part of your ULTRA system supplements. If this is your first month on the program, I suggest you follow a loading phase of creatine (15 20 grams per day for five days, split into 3 4 individual doses). If you loaded last month, then your skeletal muscle tissues should already be fairly saturated with creatine and a dose of 3 7 grams following each weight-training session should suffice. Continue with glutamine, consuming 2 4 grams before and 2 4 grams after you train. Glutamine can potentially be tapped as fuel (sparing muscle tissue), may enhance glycogen storage and can support your bodys immune system, which can be severely blunted from this phase of hard training.3 5 The new supplement to add is HMB (Bhydroxy-B-methylbutyrate), a derivative of leucine, one of the most important branchedchain amino acids. Some studies show it to be a promising nutrient to prevent muscle breakdown and improve mass gains.6 Include 3 grams a day, split into before-and-after training dosages. Of course, continue with your multivitamin/mineral complex, taken once daily with breakfast.
REFERENCES
1. Greenhaff, P.L., et al. Influence of oral creatine supplementation of muscle torque during repeated bouts of maximal voluntary exercise in man. Clinical Science 84(5):565 571, 1993. 2. Greenhaff, P.L., et al. Effect of oral creatine supplementation on skeletal muscle phosphocreatine synthesis. American Journal of Physiology 266:E725730, 1994. 3. Jungas, R.L., Halperin, M.L., Brosnan, J.T. Quantitative analysis of amino acid oxidation and related gluconeogenesis in humans. Physiology Review 72:419 448, 1992. 4. Calder, P.C., Newsholme, E.A. Glutamine promotes interleukin-2 production by concanavalin A-stimulated lymphocytes. Proc Nutr Soc 51:105A, 1992. 5. Rowbottom, D.G., et al. The emerging role of glutamine as an indicator of exercise stress and overtraining. Sports Medicine 21:8097, 1996. 6. Nissen, S., et al. Effect of leucine metabolite B-hydroxy BMethylbutyrate on muscle metabolism during resistanceexercise training. Journal of Applied Physiology 81(5):2,0952,104, 1996.

How Many Calories Do You Need?

To establish how many calories you need each day, follow this three-step method: 1) Estimate your basal metabolic rate (BMR). BMR is the energy (calories) your body needs in a day with no activity at complete rest. BMR = your bodyweight (in pounds) x 12 = ____________ Example for a 200-pound male: BMR = 200 x 12 = 2,400. 2) Energy cost of exercise. Determine the approximate number of calories burned during exercise. Use the following chart. Exercise cost = A) Your bodyweight (in pounds) = ____________

B) A x [(weightlifting cost x minutes of exercise)] = ____________ C) B + (cardio cost x minutes of exercise)] = ____________

Weightlifting Cardio Phase cost per min. cost per min. Strength .05 .09 Growth .06 .09 Shredding .06 .10 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.
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M U S C L E & F I T N E S S ULTRA S Y S T E M MONTH

Eating in the Strength Phase: Month 2

MEALS
Cals Carb Pro 0 24 18 9 52 12 9 0.3 79 45.3 0 69 6 75 0 0 50 24 74 0 46 9 22 77 37 12 49 17.5 12 18 47.5 14 23 6 1 44 39 4 2 7.2 52 24 3 27 Fat 5 0 4 0 9 0 2 0 2 0 11 1 0 12 3 2 3 0.6 8.6 13 0 13

MEALS
6 oz. can tuna, water packed 2 slices whole-grain bread 4 Tbsp. fat-free mayonnaise 1 slice fat-free cheese Small green salad with 2 Tbsp. low-cal dressing 1 banana Totals

Cals Carb Pro 186 146 48 28 122 100 630 0 26 12 2 14 25 79 39 6 0 5

Fat 3.3 2 0 0

5 large egg whites & 1 whole egg, scrambled 141 8 oz. nonfat/sugar-free vanilla yogurt 108 4 slices whole-wheat bread 292 4 tsp. no-sugar fruit spread 37 Totals 578 5 large egg whites, scrambled 1 1 2 large onion bagel 3 Tbsp. fat-free cream cheese Totals 4 large egg whites, scrambled 5 oz. flank steak, grilled 2 cups shredded potatoes, grilled (using nonstick spray) 1 cup orange juice Totals 6 oz. chicken breast, grilled 2 oz. cooked angel hair pasta 1 2 cup tomato sauce 1 cup peas and carrots, steamed Totals 70 342 96 508 56 191 233 100 580 183 218 71 122 594

3 6 0 0 53 11.3

If strength athletes dont eat enough total calories from carbs and dietary fat, theyll 20% Fat end up wasting some of the 50% protein they eat. With insuffiCarbs 30% cient calorie consumption, Protein protein is used as fuel, leaving less available to build muscle.

Ra

t io G o a l

Bonnie Modugno, MS, RD

SNACKS
3 oz. sliced turkey breast 1 slice fat-free cheese 1 pita pocket 2 slices each tomato and onion 1 Tbsp. fat-free mayonnaise Totals 1 1 4 cup 2% cottage cheese w/ pineapple 2 rice cakes Totals 2 cups low-fat milk 2 Tbsp. whey protein powder 1 medium apple Totals 2 cup cooked oats 4 Tbsp. whey protein 1 2 medium apple Totals
3 1

Cals Carb Pro 91 28 183 20 12 334 273 56 329 214 40.5 90 344.5 155 90 40 285 158.5 100 258.5 87 144 12 36 366 1 2 31 5 3 42 30 14 44 15 5 5 0 0 25 27 0 27

Fat 3 0 1 0 0 4 5 0 5 6 0.5 0.5 7 3 2 0 5 4.5 0 4.5 1.2 0 tr 0 1.2

Grilled chicken on bun, dry 361 Small green salad w/ nonfat dressing 60 Totals 421 Stir Fry: 6 oz. round steak, cut into thin strips, grilled 1 Tbsp. mustard 1 Tbsp. honey 1 cup steamed broccoli 1 cup cooked rice Totals 6 oz. swordfish, grilled 10 oz. baked yam Small green salad with 2 Tbsp. low-cal dressing Totals 6 oz. ground turkey, browned 1 cup cooked rice 1 2 cup black beans 1 2 cup salsa Totals 7 oz. salmon, grilled 10 oz. baked potato 1 cup steamed zucchini slices Totals

233.5 16 68 56 209 582.5 194 305 122 621 219 209 112 36 576 349 317 32 698

0 3 17 10 44 74 0 69

37 9.5 1 0 0 0 4 0 6 1 48 10.5 33.6 5 6.6 1

24 16 1 8 21 0.3 46 24.3 27 2 10 39 7.5 25 32.5 0 31 3 9 43 5 16 0 21 22 0 22 19 5 tr 0 24

14 3 6 83 41.6 13.6 0 44 21 8 73 0 71 7 78 39 6 7 1 53 40 6 1 47 7 1 0 0 8 21 1 0 22

4 Steel Pro Bar 1 banana Totals 3 oz. sliced chicken breast 1 pita pocket 1 Tbsp. fat-free mayonnaise 1 plum Totals

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

148 MUSCLE & FITNESS August 1999

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

WANTED
U.L.T R.A. . Success Stories
for
MUSCLE & FITNESS

T
M&F

his yearlong training system is designed so that you have 11 more months to reach

your peak shape by next summer, and wants to see you do it. If you

kay, so youve had about all your muscles can take. Good! This month was definitely no walk through the park, so well have you take a short break for the first week of next months training program. Once your muscles have recuperated, well 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 help design a workout thatll have your muscles screaming, Rock n roll, baby! As for your nutrition, Aceto will have Bob Murray, PhD, and Craig Horswill, PhD, of the Gatorade Exercise Physiology Lab, give you the lowdown as to why you need to bump up your carbs when you train for more muscle. As always, hell give you another months worth of ULTRA Meal Planning options that you can add to your Betty Crocker arsenal. See ya next month! M&F

missed last months 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 youve gained from the program. Well choose several of the best fitness improvements and metamorphosized physiques, feature them in a future issue of
M&F

and include a

short bio detailing some of the winners most significant gains. This isnt a beauty contest, but an opportunity for you to show the world that you have what it takes to accomplish anything you set your mind to!
Robert Reiff

August 1999 MUSCLE & FITNESS 149