M&F ULTRA Month2 Screen

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

L ast month you took the first step toward developing theULTRA physique; now it’s time to crank it up. If you’re juststarting to construct your physique, don’t worry —

now’s as good a time to start as any.The program presented in our July issue was

designed to create a base of conditioning andmuscle size upon which to build. This monthyour training is designed to primarilyincrease your strength which can, of course,add size as well. Obviously we didn’t over-look cardio, and since what you’ll putyour body through is different from lastmonth, your construction materials —that is, nutrition — have been changedto optimize your success.

Though we’re taking this programone step and one month at a time,don’t lose sight of the fact that withdedication, following the completeULTRA System will get you in theabsolute best shape of your life. Andeven if you choose to follow the pro-gram for just a single month, thechange of pace may be what youneed to push your workouts intooverdrive and start making seriousgains again.

Transition Phase By the end of last month, your workouts

were becoming pretty intense, as you addedboth weight and exercises and used 90-secondrest periods. Well the times, they are a-changin’!Before training for maximal strength, we’ll takeyou through a week of transitional workouts. Nosecret, really, to why it’s called a transition phase — it allowsyou to progressively alter your training from one phase to thenext, instead of incurring an abrupt change. Harvey Newton, MA,CSCS, executive director of the National Strength and ConditioningAssociation (NSCA) and former national coach for the U.S. OlympicWeightlifting Team (1981– 84), says: “The goal of the transition phaseis to ease the shock to the body, but still allow enough of a shock so thebody will adapt. It’s generally a mix of a little bit of what you were doingand a little bit of what you’re going to do.”

August 1999 MUSCLE & FITNESS 139

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 2

Leeann Tweeden and John Turk ride the waves

of ULTRA fitness

Robert Reiff

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MUSCLE & FITNESS ULTRA SYSTEM — MONTH 2MUSCLE & FITNESS ULTRA SYSTEM — MONTH 2

Strength Phase The final four weeks of this part of the

program are dedicated to buildingstrength, which seems to have taken a backseat in bodybuilding. Yet strength isactually a key component in body-building success. Newton explains: “Thestrength phase shocks bodybuilders’ bod-ies into a higher level of strength, so thatwhen they return to training for musclesize [growth-phase training], they’ll be ableto handle a heavier weight, even in ahigher-rep scheme. And, therefore, theyshould see more growth as a result.”

Heck, even if endurance training or get-ting lean is your thing, you should stillwork on building strength. “A stronger muscle is more endur-ing,” says Newton. “When endurance athletes engage instrength training, they do get stronger, but their VO2 [amountof oxygen the body uses] doesn’t change. This tells us that theimprovements in endurance performance aren’t the result ofbetter lungs and heart, but that the muscles can go for a longerperiod before becoming exhausted. I think endurance athletesshould focus on this advantage rather than avoiding resistancetraining amid concern about developing 19 -inch arms.”

Cardio and stretching: Though you’ll continue toincrease your cardio intensity, you’ll do less in terms of dura-tion so that you don’t overtrain and can put more effort intoyour strength-training workouts. You’ll work on your flexibilitywith stretches in every workout, hitting it a little harder on Day6. The biggest modification in your program design, however,takes place in the weight room.

Program DesignEven though your focus is strength, you’ll still use a once-a-

week-per-major-muscle-group routine. Here come the changes.

140 MUSCLE & FITNESS August 1999

Last month you stuck to a higher rep range(8 –12) and took shorter rest periods(45 –120 seconds), but this month we’rerevamping all that. Newton advises using a3– 6-rep range on all multijoint (more com-plex) exercises, which means you’ll be ableto use a heavier weight than what you coulddo for 8 –12 reps. With single-joint exerciseslike curls and pressdowns, Newton recom-mends backing off a bit for safety reasons,so we’ll work those movements closer tothe 6 –10-rep range. For single-joint exer-cises, 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, anotherreason your weights will increase (even for single-jointexercises) is that your rest periods will be high ( 3 – 5 min-utes). This will allow your muscles to almost fully recuper-ate between sets so that you can totally attack each set.Other variables: By mid-month you’ll be doing forced reps,and at month’s end you’ll do some negatives at the end ofeach exercise set. Newton advises, “Negatives aren’t some-thing that you should do five days a week, but they canwork very effectively at improving strength.”

That’s what we’re after this month, and by following thisprogram to a T, you’ll be ready to take the next step toward aleaner, stronger you.

REFERENCESBaechle, 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. ACSM’s guidelines for exercise testing and prescription. (5th ed.)

Baltimore, MD: Williams & Wilkins, 1995.

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Though the parameters of yourtraining are set, that doesn’t

mean your individual goals are leftout of the equation. Specifically, theULTRA system is designed to buildmuscle, decrease bodyfat, increasestrength and cardiorespiratoryendurance, and improve flexibility. Ifyou want to change any of thosecomponents, here’s how you cancustomize the ULTRA system to fityour own needs:

1 ) If your primary goal is weightreduction and decreased bodyfat,increase the frequency and duration ofyour cardio sessions, decrease yourrest periods between weight-trainingsets by about 30– 60 seconds, and cutback on calories to the point whereyou consume 250 fewer calories perday than is necessary to sustain yourlevel of activity.

2) Want even greater increases in maximal strength?As long as you have a spotter and are fully prepped in 1RMtraining, disregard Week 3’s program and move both Weeks 4

Customizing Your ULTRA System

and 5 up a week. What you’ll do in thefinal week is choose just one exerciseper bodypart and perform 5 – 7 sets ofstrict negatives using a weight thatrepresents about 100% –120% of yourmax, for about 1– 5 reps each.

3 ) For increased cardiorespira-tory endurance, simply increase thefrequency and duration of your cardio sessions.

4) If you’re after greater flexibil-ity, include stretching movementsbefore your workouts (after yourcardio warm-up) and between sets.

5) Last, what if you can’t devote4 –5 days a week to your training?Easy — 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 need tocatch up. Doing so will make your

workouts a bit longer and you’ll likely find it helpful to sip on acarbo drink while you train, especially if your workouts begin torun over 11⁄ 2 hours in duration.

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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

— don’t 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; don’t 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& ExternalRotators

TricepsLats

Biceps& Chest

Side Bend

Hamstrings

Hip Flexor

Nine Stretches for Better Flexibility

Photos of Lena Johannesen by Robert Reiff

Jumpin’ In

If you missed last month’s Prepar-atory and Growth phases, you canstill make significant gains withoutstarting at step one.

• If you’re a well-conditioned athlete or elite bodybuilder, go aheadand jump right into the Transition Phase,Week 1.

• If you’re a beginner or intermedi-ate bodybuilder, significantly reducethe training volume and intensity ofWeek 1 and gradually build up to what’sprescribed. This may mean starting withonly one exercise per bodypart and usinga low intensity, but it’s a much safer andsmarter way to attack this program. Ifyou begin to feel like you’re overtrainingor working beyond your capabilities,don’t hesitate to back off a bit.

Taking Measurements

If you started with us last month, youdon’t need to redo your measurements.First-timers, though, need to getsome baseline measurements. Referto last month’s extensive discussion ofbody measurements so you can moreaccurately gauge your progress.

1) Your workout intensities arebased on a percentage of your one-rep max (1RM). If you aren’t 100% certain of your 1RM, then guesstimate.If you can’t complete the prescribednumber of repetitions, adjust the weight accordingly.

2) Begin each workout with a7–10-minute cardio warm-up, gettingyour heart rate up to about 65% of yourmaximal heart rate. ( To find that num-ber, subtract your age from 220 andmultiply by 0.65.)

3) Precede the first exercise of agiven bodypart with two warm-up sets.First, perform about 12–15 reps using aweight that represents about 35%–40%of your 1RM. Then increase the weightby about 10% –15% for another 10-repwarm-up set. Don’t count these two setsas part of your workout.

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

The same rules apply from lastmonth’s program, but in case you

skipped class, let’s recap.

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Week 1Sets per exercise: 3– 4Reps: 8–10Intensity: 75% 1RMRest between sets: 2–3 minutesThe catch: Work on progressivelyincreasing the weight from set to set, taking each set about 2– 4 reps shy of failure.

DAY 2

DAY 3

Week 2Sets per exercise: 3–4Reps: 6– 8 multijoint; 8–10 single-jointIntensity: 75%–80% 1RMRest between sets: 3 minutesThe catch: Take only the last set ofeach exercise to failure; for all others,push yourself to about 2 reps shy ofburnout.

Optional set

Take this set to muscle failure

Optional set & take to failure

Do not do this exercise on this day

Week 2Week 1

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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

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-DownLOW 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


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


REST

DAY 1

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Week 3Sets per exercise: 4Reps: 5– 8 multijoint; 8–10 single-jointIntensity: 80%– 85% 1RM multi-joint; 80% 1RM single-jointRest between sets: 3– 4 min.’sThe catch: Again, keep all butyour last set of each exercise toabout 2 reps shy of failure. Then,on your last set of most exercises,have a spotter help you withanother 1– 2 forced reps.

Week 4Sets per exercise: 4– 5Reps: 3–5 multijoint; 6–8 single-jointIntensity: 85%–90% 1RM multijoint;80% –85% 1RM single-jointRest between sets: 3–5 minutesThe catch: Stop about 2–4 reps shy of failure on your first two sets; take all othersto failure. On the last set of most exercises,have a spotter help you with a couple offorced reps to really push your muscles to their limits.

Week 5Sets per exercise: 5–7Reps: 3–5 multijoint; 6– 8 single-jointIntensity: 90% – 95% 1RM multijoint; 80%–85% single-jointRest between sets: 3–5 minutesThe catch: Stop about 2– 4 reps shy of failure on your firstset; take all others to failure. On the last set of most exer-cises, have a spotter help you do a couple of forced reps tofailure, followed by a few negatives until your muscles areabsolutely spent.

20 minutes at 80%–85% MHR 20 minutes at 85% MHR 20 minutes at 85% MHR

Week 3 Week 4 Week 5

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


Cardio: None today

STRENGTH


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

Week 1 Week 2

Week 1 Week 2

Week 2Week 1DAY 4

DAY 6

DAY 7

DAY 5

Optional set Take this set tomuscle failure STRENGTHTRANSITIONDo not dothis exerciseon this day

Optional set& take tofailure

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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



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



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

REST


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



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Cardio: None today







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ULTRA SYSTEM

NUTRITIONBy Chris Aceto

Pump up the protein for increases in strength and size

What a change! Only about a decade ago, a numberof sports nutritionists at some of the nation’s lead-ing universities thought bodybuilders were crazy

for consuming a high-protein diet. The mantra against moreprotein always seemed the same: Bodybuilders don’t needmore protein, they need more carbs. Meanwhile, top ama-teur and professional bodybuilders alike smirked proudlywhen a cascade of subsequent data confirmed what theyalready knew: If you’re serious about your training and wantto get stronger and more massive, you must eat more proteinthan the Recommended Dietary Allowance set forth by theU.S. Department of Agriculture.1

If adding muscle is your No. 1 priority, incorporatethese 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 nutrition-ists and two top bodybuilders, we’ll reveal how much proteinyou need to eat when you’re training for strength.

Building with ProteinHow much protein is enough? According to Kristine

Clark, PhD, RD, director of sports nutrition for the PennState University department of athletics, the RDA was neverintended for athletes, not to mention strength athletes, andtherefore needs to be adjusted to suit bodybuilders. She rec-ommends 2 grams of protein per kilogram (about 0.91 gramper pound) of bodyweight, roughly three times the RDA (setat 0.8 gram per kg or about 0.36 gram per pound of body-weight). Following her recommendation, a 180-pound malerequires approximately 164 grams of protein per day.

Clark warns against skimping on this vital muscle-buildingnutrient: “If you’re going to strength-train and eat less pro-tein than the research recommends, you will not see theresults you expect for the type of effort and training you’reengaged in.”

When it comes to increasing strength and mass, proteinintake is an important piece of the nutrition equation. Totalcalories are of utmost importance, too. “A big mistakestrength-training athletes make is to eat enough protein butnot enough total calories,” warns Bonnie Modugno, MS, RD,owner of NutritionWorks in Santa Monica, California.

Modugno recommends that to build strength and size, youmust not only increase your protein intake to 0.91 gram perpound of bodyweight per day but also consume enough totalcalories. “The issue is this: Is there enough protein to buildmuscle mass and is there enough calorie support to give thebody energy to complete that task? If strength athletes don’teat enough total calories from carbs and dietary fat, they’llend up wasting some of the protein they eat. With insufficientcalorie consumption, protein is used as fuel, leaving less

available to build muscle. Basically, they’re shooting them-selves 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. OlympiaDorian Yates. He suggests that bodybuilders eat slightly moreprotein still — about 1 gram per pound of bodyweight perday — 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,” hesays. “Start with 350–500 grams of carbs a day, depending onyour size and activity level, then use your bathroom scale asa guide. If your weight increases by 1 pound every two weeks,you’re probably eating enough calories to grow. If you aren’tadding weight, increase your carbs by another 100 a day.”

IFBB pro Milos Sarcev, who has competed in more con-tests than any other bodybuilder and is considered one of themost knowledgeable bodybuilders around, believes in eatingat least a gram and up to 2 grams of protein per pound ofbodyweight. His reasons for doubling his protein con-sumption? “Muscle tissue is made from protein. Even if youtake in too much, you know your muscle will take what itneeds. Yes, too much can be stored as bodyfat, but so will eat-ing too much carbs and dietary fat.” M&F

Chris Aceto graduated summa cum laude from Springfield College inMassachusetts, earning a bachelor’s degree in health sciences. Aceto and hiswife Laura Creavalle run three-day fitness weekend getaways in Maine andFlorida. For more information on his instructional books titledChampionship Bodybuilding and Everything You Need to Know About FatLoss, call 207-934-7812.

REFERENCE1. Lemon, P.W. Do athletes need more dietary protein and amino acids?International Journal of Sports Medicine 5:539 –561, 1995.

‘If you’re serious about your training and

want to get stronger and more massive,

you must eat more protein than the RDA.’

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The total calories you consume, coupled withadequate protein intake, serves as the

foundation for increased strength during thisphase. Adding a cocktail of creatine, glutamineand HMB, however, may supercharge yournutrition and allow for added recovery andenhanced progress.1,2

Last month, I suggested taking creatineand glutamine as part of your ULTRA systemsupplements. If this is your first month on theprogram, I suggest you follow a loading phaseof creatine (15–20 grams per day for five days,split into 3– 4 individual doses). If you loadedlast month, then your skeletal muscle tissuesshould already be fairly saturated with creatineand a dose of 3–7 grams following eachweight-training session should suffice.Continue with glutamine, consuming 2–4grams before and 2–4 grams after you train.Glutamine can potentially be tapped as fuel(sparing muscle tissue), may enhance glycogenstorage and can support your body’s immunesystem, which can be severely blunted from thisphase of hard training.3 –5

The new supplement to add is HMB (B-hydroxy-B-methylbutyrate), a derivative ofleucine, one of the most important branched-chain amino acids. Some studies show it to bea promising nutrient to prevent muscle break-down and improve mass gains.6 Include 3grams a day, split into before-and-after train-ing dosages. Of course, continue with yourmultivitamin/mineral complex, taken oncedaily with breakfast.

REFERENCES1. Greenhaff, P.L., et al. Influence of oral creatine supple-mentation of muscle torque during repeated bouts of max-imal voluntary exercise in man. Clinical Science84(5):565– 571, 1993.2. Greenhaff, P.L., et al. Effect of oral creatine supplementa-tion on skeletal muscle phosphocreatine synthesis.American Journal of Physiology 266:E725–730, 1994.3. Jungas, R.L., Halperin, M.L., Brosnan, J.T. Quantitativeanalysis of amino acid oxidation and related gluconeogen-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-cytes. Proc Nutr Soc 51:105A, 1992.5. Rowbottom, D.G., et al. The emerging role of glutamine asan indicator of exercise stress and overtraining. SportsMedicine 21:80–97, 1996.6. Nissen, S., et al. Effect of leucine metabolite B-hydroxy B-Methylbutyrate on muscle metabolism during resistance-exercise training. Journal of Applied Physiology81(5):2,095–2,104, 1996.

ULTRA MealPlanning

During the strength-gaining pro-gram presented in Month 2,

you should eat a higher-protein dietthan in last month’s phase, and onethat’s abundant in calories as well.

On the following page are 10meal variations that are roughly 590calories each, with 76 grams of car-bohydrates, 47 grams of protein and12 grams of fat. Each meal aims for acarbohydrate/protein/ fat ratio of50/ 30/ 20. Following the meal plansare six different snacks, eachdevised to yield approximately50/ 30/ 20 (or roughly 305 calories,41 grams of carbohydrates, 24 gramsof protein and 4.5 grams of fat).

Add meals and snacks toapproach your target caloric figure.Determine that by doing the calcu-

lations below, then adding some extra calories to aid you in your strengthgaining. Remember, this month we’re aiming for more protein, so don’t follow last month’s meal planner.

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 CardioPhase cost per min. cost per min.Strength .05 .09Growth .06 .09Shredding .06 .10Active 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.

Supplementing in Month 2


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MEALS Cals Carb Pro Fat

6 oz. can tuna, water packed 186 0 39 3.32 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.

low-cal dressing 122 14 3 61 banana 100 25 0 0Totals 630 79 53 11.3

SNACKS Cals Carb Pro Fat

3 oz. sliced turkey breast 91 1 15 31 slice fat-free cheese 28 2 5 01 pita pocket 183 31 5 12 slices each tomato and onion 20 5 0 01 Tbsp. fat-free mayonnaise 12 3 0 0Totals 334 42 25 4

11⁄ 4 cup 2% cottage cheese 273 30 27 5w/ pineapple

2 rice cakes 56 14 0 0Totals 329 44 27 5

2 cups low-fat milk 214 24 16 62 Tbsp. whey protein powder 40.5 1 8 0.51 medium apple 90 21 0.3 0.5Totals 344.5 46 24.3 7

1 ⁄ 2 cup cooked oats 155 27 5 34 Tbsp. whey protein 90 2 16 21⁄ 2 medium apple 40 10 0 0Totals 285 39 21 5

3 ⁄ 4 Steel Pro Bar 158.5 7.5 22 4.51 banana 100 25 0 0Totals 258.5 32.5 22 4.5

3 oz. sliced chicken breast 87 0 19 1.21 pita pocket 144 31 5 01 Tbsp. fat-free mayonnaise 12 3 tr tr1 plum 36 9 0 0Totals 366 43 24 1.2

MEALS Cals Carb Pro Fat

5 large egg whites & 1 whole egg, scrambled 141 0 24 5

8 oz. nonfat/sugar-free vanilla yogurt 108 18 9 04 slices whole-wheat bread 292 52 12 44 tsp. no-sugar fruit spread 37 9 0.3 0Totals 578 79 45.3 9

5 large egg whites, scrambled 70 0 17.5 011 ⁄ 2 large onion bagel 342 69 12 23 Tbsp. fat-free cream cheese 96 6 18 0Totals 508 75 47.5 2

4 large egg whites, scrambled 56 0 14 05 oz. flank steak, grilled 191 0 23 112 cups shredded potatoes,

grilled (using nonstick spray) 233 50 6 11 cup orange juice 100 24 1 0Totals 580 74 44 12

6 oz. chicken breast, grilled 183 0 39 32 oz. cooked angel hair pasta 218 46 4 21 ⁄ 2 cup tomato sauce 71 9 2 31 cup peas and carrots, steamed 122 22 7.2 0.6Totals 594 77 52 8.6

Grilled chicken on bun, dry 361 37 24 13Small green salad w/ nonfat dressing 60 12 3 0Totals 421 49 27 13

Stir Fry:6 oz. round steak, cut into

thin strips, grilled 233.5 0 37 9.51 Tbsp. mustard 16 3 1 01 Tbsp. honey 68 17 0 01 cup steamed broccoli 56 10 4 01 cup cooked rice 209 44 6 1Totals 582.5 74 48 10.5

6 oz. swordfish, grilled 194 0 33.6 6.610 oz. baked yam 305 69 5 1Small green salad with 2 Tbsp.

low-cal dressing 122 14 3 6Totals 621 83 41.6 13.6

6 oz. ground turkey, browned 219 0 39 71 cup cooked rice 209 44 6 11 ⁄ 2 cup black beans 112 21 7 01 ⁄ 2 cup salsa 36 8 1 0Totals 576 73 53 8

7 oz. salmon, grilled 349 0 40 2110 oz. baked potato 317 71 6 11 cup steamed zucchini slices 32 7 1 0Totals 698 78 47 22


ITNESS&USCLEM

F148



Eating in the Strength Phase: Month 2

Ratio Goal

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

‘If strength athletes don’t eatenough total calories fromcarbs and dietary fat, they’llend up wasting some of theprotein they eat. With insuffi-cient calorie consumption,protein is used as fuel, leaving

less available to build muscle.’— Bonnie Modugno, MS, RD

50%Carbs

20%Fat

30%Protein

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WANTED

BLKYELMAGCYN


149

A Word About Next Month

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

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 oneven more muscle than before. To guide you down the road to more muscle,

pro bodybuilder Eddie Robinson will be on board tohelp design a workout that’ll have your muscles

screaming, “Rock ’n’ roll, baby!” As for your nutrition, Aceto will have Bob

Murray, PhD, and Craig Horswill, PhD, of theGatorade Exercise Physiology Lab, give you

the lowdown as to why you need to bumpup your carbs when you train for more

muscle. As always, he’ll give youanother month’s worth of

ULTRA Meal Planningoptions that you can

add to your BettyCrocker arsenal.

See ya nextmonth! M&F

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

Rob

ert R

eiff

T his yearlong training system

is designed so that you have

11 more months to reach

your peak shape by next summer, and

M&F wants to see you do it. If you

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

have what it takes to accomplish any-

thing you set your mind to!

U.L.T.R.A.Success Storiesfor MUSCLE

& FITNESS

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

M&F ULTRA Month2 Screen

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