U.L. .R.A.

T
12 - M O N T H S Y S T E M

Ultimate Long-Term Resistance and Aerobic System

MONTH 11

By Christopher M. Lockwood, MS, CSCS en may be from Mars and women from Venus, but if there were a
Gea Johnson

planet called Lean Muscle, both sexes would aspire to be its ruler. What guy doesnt want to have better-defined abs, bigger pecs and the ability to blast through heavy workouts like the Tampa Bay Bucs Warren Sapp, Derrick Brookes and Hardy Nickerson pancaking an offensive line? And what woman wouldnt want the muscular curves of Lena Johannesen or Lisa Lowe, or the Olympic-caliber athleticism of Gea Johnson or Mia Hamm? Although everyones optimal physique and performance will differ, the fact that youve been following ULTRA for almost a year suggests that youre willing and able to test your limits. Which brings us to Month 11. If youve been with us from the beginning, think of this as the fourth quarter of regulation play in a basketball game: The game may be close to over, but you cant stop giving it 100% until the final whistle blows. Youve got a good coach at your disposal,
Photos by Per Bernal

Gea Johnson

194 MUSCLE & FITNESS May 2000

The ULTRA System Training Progression

Perhaps no female athlete embodies ULTRA performance better than Olympic hopeful Gea Johnson.

too, because to help devise this months fat-burning and muscledefinition installment, Ive enlisted the help of Roger Earle, MS, CSCS, a former bodybuilder and college strength coach who is currently director of certification education and exam development for the National Strength and Conditioning Association (Lincoln, Nebraska). Hes also co-authoring and co-editing the second edition of The Essentials of Strength Training and Conditioning (Human Kinetics), a must-have reference book for

designing training programs that develop functional strength. The weight-training workouts shouldnt take you more than about an hour; the cardio sessions, no more than 50 minutes. If you have even less time than that, merge the individual workouts into a total-body blast by choosing 12 exercises per bodypart, combining them and then completing that workout twice a week. Limited access to equipment isnt an excuse, either: All of the exercises prescribed in ULTRA are merely guidelines, and you can replace any of them with something of similar quality. If you have some bodybuilding experience under your weight belt and are simply new to ULTRA, use your common sense to judge if your fitness and strength can accommodate this months training demands. If youre new to bodybuilding altogether, however, begin by choosing only one exercise per bodypart. Using a very light weight, complete one set of each exercise, 1015 reps per set. For cardio, also begin at a low intensity. Then, as your confidence and endurance increase, gradually build toward the levels prescribed in this months program. Sure, itll take you at least five months to reach that point, but its a much safer and smarter way to begin training.
Christopher M. Lockwood, MS, CSCS, has a masters degree in exercise and sports science. Hes a member of the National Strength and Conditioning Association, American College of Sports Medicine and International Society of Biomechanics in Sport. Hes also a personal trainer certified by the American Council on Exercise. A former M&F staff writer, Chris now works for Weider Nutrition International in Salt Lake City.

1 Though Earle recommends training abs every workout, he alternates the area of emphasis each time. Specifically, he suggests doing three sets, 1525 reps apiece, of a single ab exercise per workout. Just make sure that, workout to workout, you rotate among different ab exercises that alternate emphasizing your upper and lower regions, as well as your obliques. 2 Says Earle: The way you can make this workout more intense and difficult is to shorten your rest periods between sets. Its easy to do three sets, 10 reps apiece, with four minutes rest in between them, but if you want a more difficult workout, shorten your rest periods to 3060 seconds. 3 Earle suggests doing two 20-minute cardio exercises in succession. Variety helps combat overtraining, he says. Besides, it can help psychologically to say, Okay, Im going to do 20 hard minutes on a bike and then 20 hard minutes on a stair-stepper, as opposed to 40 hard minutes on one or the other. 4 Because your overall intensity during cardio is going to be high, youll burn more total calories and therefore a larger amount of fat in absolute terms than if youd exercised at a lower, fat-burning intensity, Earle says. 5 During this phase, cardio is at least as important as your weight workouts, since your primary goal is to burn fat and calories, Earle explains. 6 The best day not to do cardio, he says, is the day after your leg workout. 7 Because of injuries, Ive experienced much success avoiding overhead pressing movements for shoulders, states Earle. For that reason, I suggest doing tri-sets comprising three shoulder exercises that arent presses.

coachs corner tips from roger earle, ms, cscs

May 2000 MUSCLE & FITNESS 195

NUTRITION
Eating to Dial In Your Physique

By Chris Aceto

uccessful bodybuilders and their coaches know a few tricks from which the rest of us can learn a thing or two: like how to lose bodyfat while holding on to the very muscle mass you worked so hard to build in the first place. Since were approaching summer, what better time to put into practice some of these ideas and make them work for you? Ive enlisted another expert, noted protein researcher Peter Lemon, PhD, from the University of Western Ontario in London, Ontario, Canada. Lemon says that preserving muscle while reducing caloric intake is the most vital component in achieving low bodyfat levels. During severe caloric restriction, a combination of fat and muscle mass is lost. Usually, very low-calorie dieters who dont engage in exercise will lose a pound of muscle for every pound of bodyfat. The consequences are dramatic: If you start losing muscle while dieting, your average rate of metabolism drops, Lemon explains. To prevent the loss of muscle and the accompanying metabolic downshifting, he stresses the need for weight training rather than simply doing lots of cardio. I dont think any fat-loss program with exercise should be attempted without stressing weight training, he notes. Weight training more than aerobic exercise imparts a muscle-saving effect on the body. Stressing the muscles with weights even during low-energy intakes can help you hold on to muscle mass; aerobics, although a good fat-burning exercise, does little in this regard. How much fat can you lose per week? Lemon believes 2 pounds is about the maximum that can be safely lost without sacrificing muscle. He further suggests that you increase your protein intake during dieting. Decreasing your calories impacts protein needs. Whatever protein intake was sufficient for you to grow may become inadequate while trying to get leaner. During a calorie deficit, some of the protein you eat will be used as energy, which means less remains to either build or hold on to muscle. Lemon believes the majority of those in a building phase will need 0.7 gram of protein per pound of bodyweight daily, as long as calorie intake remains high. In a bodyfat-stripping phase, dieters may need up to about 0.9 gram of protein daily per pound of bodyweight. What if youre already eating even more protein than that? Certainly, the recommendation for protein is a gross one related to bodyweight and energy intake, and those who train extremely hard and frequently may need more protein, he says. But in many cases, those who eat way too much protein yet cut their calories excessively are eating too few calories to train hard

anyway, and the extra protein probably wont help. He advises both caution and patience while trying to lose fat. While dieting, you should never reduce protein; instead, the reduction should come from dietary fat and carbohydrates. If your fat intake is high, obviously thats a good place to start, but reducing your carbs too low will prevent you from training at a level of intensity high enough to save your muscle, Lemon concludes.

and the winner is...

Ready to be dubbed the official ULTRA man, or woman? For complete details on how you can win M&Fs ULTRA contest, refer to page 159 in the July 1999 issue of M&F. Who knows? You may be just one month away from being chosen to appear in a future issue!

196 MUSCLE & FITNESS May 2000

Brian Leatart

M U S C L E & F I T N E S S ULTRA S Y S T E M MONTH 11

ULTRA: Meal Planning

15% Fat 35% Protein 50% Carbs

This months focus is on reducing bodyfat. To do so, eat 250400 fewer calories than you consumed during your growth phase. Therefore, each of this months 10 meal selections contains 450500 calories, with a calorie ratio of 50% carbohydrate, 35% protein and 15% (or slightly less) dietary fat. The snacks yield about 250300 calories with a similar carb, protein and fat ratio. Combine meals and snacks to meet your personal caloric demands.

meals

Cals

Carb (g) Pro (g) Fat (g)

snacks
1 cup low-fat cottage cheese with pineapple Totals 1 2 cup dry oats, cooked 4 Tbsp. whey protein powder Totals 12 oz. low-fat milk 2 Tbsp. whey protein powder 1 2 banana Totals 3 oz. deli turkey 2 slices whole-grain bread 2 slices tomato and onion 1 Tbsp. fat-free mayonnaise Totals 9-inch tortilla 3 oz. chicken breast, grilled 1 Tbsp. fat-free mayo Chopped lettuce and salsa Totals

Cals

Carb (g) Pro (g) Fat (g)

8 large egg whites, scrambled 120 with 1 slice fat-free cheese 28 34 cup dry oats, cooked 232 8 oz. nonfat sugar-free yogurt 100 Totals 480 5 oz. chicken breast, grilled 152 1 cup cooked rice 209 1 4 cup black beans 61 1 cup shredded zucchini, steamed 32 Totals 454 51 2 oz. top round steak, grilled 237 7 oz. baked yam 205 1 cup broccoli, steamed 56 Totals 498 5 oz. red snapper, grilled 172 1 dinner roll 130 1 cup Italian-style 72 frozen vegetables, steamed 1 apple 86 Totals 460 6 oz. swordfish, grilled 194 8 oz. baked potato 252 1 cup cauliflower, steamed 34 Totals 480 5 oz. ground turkey, browned 182 2 oz. cooked pasta 210 1 2 cup fat-free tomato sauce 45 1 cup green beans, steamed 40 Totals 477 5 oz. chicken breast, grilled 152 1 onion bagel 230 1 Tbsp. fat-free cream cheese 15 2 tsp. mustard 16 Small green salad with 60 nonfat dressing Totals 473 5 oz. eye round steak, grilled 159 1 cup cooked rice 209 1 cup peas & carrots, steamed 122 Totals 490 3 4 can water-packed tuna 124 2 slices whole-grain bread 146 2 Tbsp. fat-free mayonnaise 24 2 Tbsp. fat-free cream cheese 30 Small green salad with 60 nonfat dressing 1 cup cantaloupe 60 Totals 444 5 oz. ground turkey, browned 182 1 cup cooked rice 209 14 cup red beans 61 1 2 cup salsa 36 Totals 488

0 2 41 17 60 0 44 11 7 62 0 54 10 64 0 24 14 21 59 0 57 7 64 0 44 10 8 62 0 46 1 4 12 63 0 44 22 66 0 26 6 1 12 15 60 0 44 11 8 63

24 5 8 8 45 33 6 3 1 43 36 4 4 44 38 4 4 0 46 34 5 3 42 33 7 1 2 43 33 8 2 0 3 46 31 6 7 44 29 6 0 4 3 1 43 33 6 3 1 43

0 0 5 0 5 3 1 0 0 4 8 0 0 8 2 2 0 0 4 7 0 0 7 6 1 0 0 7 3 1 0 0 0 4 4 1 1 6 2 2 0 0 0 0 4 6 1 0 0 7

217 217 155 80 235 160 40 60 260 90 146 20 12 268 131 91 12 15 249

29 29 27 2 29 18 1 14 33 1 26 5 3 35 23 0 4 4 31

21 21 5 16 21 12 8 0 20 15 6 0 0 21 3 19 0 0 22

3 3 3 1 4 4 0 0 4 3 2 0 0 5 3 1 0 0 4

supplements
for leaning out
This month, continue with last months recommendations for creatine and glutamine. As you decrease your calories, creatine can keep training intensity high, and glutamine may offset and prevent catabolism, which is always a possibility when youre trying to shed bodyfat. If you havent already included ephedra and caffeine to boost your calorie-burning, this may be the time to give the combo a try, but dont exceed recommended dosages. (Check with your doctor first; this potent supplement isnt intended for minors, people with heart trouble or high blood pressure, pregnant or lactating women, or those with diabetes, mood disorders or certain other medical conditions.) The final supplement to spare muscle loss is branchedchain amino acids (BCAAs). These three unique aminos leucine, isoleucine and valine can be used directly by working muscles as fuel, thereby sparing muscle tissue breakdown thats so common when high workloads are coupled with even the most mild reduction in caloric intake.

creatine 37 grams a day, in the meal that follows

your training.

glutamine

515 grams a day.

150600 mg a day (standardized to 1040 mg of ephedra alkaloids). Higher doses (400600 mg or 2540 mg ephedra alkaloids) should be split into two or more even servings.

ephedra (or mahuang)

caffeine 1 cup of coffee (about 80100 mg caffeine) with each dose of ephedra. chromium 300400 mcg a day. BCAAs 47 grams taken before training.

May 2000 MUSCLE & FITNESS 197

ULTRA: Made to Order

Shocking as it may seem, the saying You can please some of the people some of the time, but you cant please all of the people all of the time even applies to ULTRA, the ultimate training system. Point being: If maintaining muscle mass while shedding bodyfat isnt your most pressing goal this month, simply choose one of the following customization schemes to suit your personal agenda.

1 2 3 4

More Muscle: This months workout could definitely build bigger muscles, but that would be extremely difficult given the low number of calories and high amount of cardio prescribed. If size is what youre after, eat 250500 calories more per day than you burn; do only 45 days per week of lower-intensity cardio, 2030 minutes per session; bypass the thermogenic supplements (for example, caffeine and ephedra); and increase your daily intake of carbohydrates and fat by roughly 10% and 5%, respectively.

More Strength: Same suggestions for calories and cardio as in the first scenario, but upping your carbs and fat by an additional 5% can be helpful. Taking creatine can help increase strength, and consuming a preworkout thermogenic supplement can add some extra juice to your battery. (Check with your doctor regarding supplements, of course.) As for training, keep your reps in the 36 range on all core lifts and 810 on all assistive exercises. Rest 25 minutes between sets. Less Bodyfat /Weight Loss: Increasing your cardio to twice a day is the only recommendation Im comfortable making, since this months nutritional program is already extremely low in calories, fat and carbs.

Greater Flexibility: Doing stretches with a partner, stretching more frequently and/or incorporating different modes of stretching into your flexibility routine can all help you accomplish this goal.

rulesthismonth

Burn, baby, burn

After your cardio warm-up and before your weight training, stretch the muscles you plan to train that session. Perform each stretch 23 times, holding each stretched position for 1530 seconds; dont bounce. Earle also recommends stretching between sets as your muscles continue to get warmer, as well as at the end of your workout.

Workout intensities are based on a percentage of your 1RM (the maximum amount of weight that you can lift properly for one repetition). If you dont know your 1RM for a particular exercise, estimate. Also, if youre unable to complete the prescribed number of repetitions using proper form, adjust the weight appropriately.

3 4
Per Bernal

Pay extremely close attention to your rest periods between sets. Begin your next set immediately after the prescribed rest time has elapsed.

Precede the first exercise of each bodypart with 12 warm-up sets. Choose

a weight equal to about 50% of your 1RM and complete 1215 reps. If you still dont feel ready to rock n roll, increase the weight by 10%15% and do another warm-up set of eight reps.

Weeks 25, follow a three-on, one-off schedule: train for three days, take one day off,

repeat the cycle. So, day 1 workout is the same as day 5.

nextmonthinULTRA
Impressed with ULTRA so far? Well, you aint seen nothin yet. Join us next month for the stunning conclusion to this yearlong program, which will include special guest appearances from the greatest names in bodybuilding and fitness. Still not impressed? How about if we tell you this last installment is guaranteed to get your new hardbody shredded and peeled for summer? You wont want to miss it . . .
198 MUSCLE & FITNESS May 2000

M U S C L E & F I T N E S S ULTRA S Y S T E M MONTH 11

weeklyguidelines
Intensity

week one .

Rest Between Sets

Cardio

Training Guide

activerest To prepare physically and psychologically for your last eight weeks of serious training and dieting as part of ULTRA, refrain from any weight training. Instead, engage in whats called active rest. Continue to burn calories and work your muscles through more recreational activities that dont require a lot of skill, says Earle. Make it something youre familiar with, and something that has a low risk of injury. As for cardio, keep your intensity level low (50%60%), but be consistent: 56 days, 3040 minutes per session.

weeks two&three.
85% 1RM on core exercises; 75% 1RM on assistive exercises 2 minutes between core exercises; 1 minute between assistive exercises In Week 2, choose two cardio exercises and do each in succession, 15 minutes apiece, elevating your heart rate to about 80%85% of your maximum heart rate. (To determine your MHR, subtract your age from 220.) Dont include the warm-up time it takes to get your heart rate up to your working level. Do 56 such sessions. By the end of Week 3, you should be doing two 20-minute cardio sessions in succession, six days per week, elevating your heart rate to 85% MHR. Burning calories through all-out intensity is the name of game: You should be using a weight sufficiently heavy that the prescribed number of reps and amount of rest results in failure on each working set. Cardio sessions should also be high intensity. You shouldnt be able to carry on a conversation while youre doing your cardio, says Earle.

weeks four&five
75%80% 1RM on core exercises; 65%75% 1RM on assistive exercises 111 2 minutes between core exercises; 30 seconds between assistive exercises During Week 4, do two 22-minute cardio sessions, in succession, 67 days. Elevate your heart rate to 85% MHR. By the end of Week 5, you should be performing cardio at least six days. Complete two 22-minute sessions in succession, elevating your heart rate above 85% MHR. Pay close attention to your between-sets rest periods. Earle suggests using a timer when it goes off, you should be starting your next set. Its like having a mechanical personal trainer telling you when to go, he says. Dont worry if youre unable to complete the prescribed number of reps because you dont feel rested. Simply decrease your weight slightly rather than increasing your rest periods.

Burning calories through all-out intensity is the name of game. You shouldnt be able to carry on a conversation while youre doing your cardio, says Roger Earle, MS, CSCS.
Measure your heart rate to track intensity.

Reiff

Bernal

Reiff

May 2000 MUSCLE & FITNESS 199

HOW TO FILL IN: 75/1012 is equal to 75 pounds for 10 to 12 repetitions. For example: Incline Barbell Press

75/ 1012

dayone

Warm-Up: 712 minutes of cardio, elevating your heart rate to 65% MHR Stretch (pre- and postworkout): Internal and external shoulder rotators, front and rear delts, chest, triceps

weekstwo&three
Incline Barbell Press1 /6 Pec-Deck Flye /10 Dumbbell Flat-Bench Press /10 Dumbbell Lateral Raise
tri-set2

weeksfour&five
/6 /10 /10 /10 /10 /10 /6 /10 /1012 /1215 /1215 /1215 /1215 /1215 /1012 /1215 /1215 /1215 /1012 /1215 /1215 /1215 /1215 /1215 /1012 /1215 /1215 /1215 /1215 /1215 /1012 /1215 /1215 /2025 /2025 /2025

/6 /10 /10 /10 /10 /10 /6 /10

/6

/10 Dumbbell Front Raise /10 Bent-Over Dumbbell Lateral Raise /10 /6 Rope Pressdown /10

Seated Dumbbell Triceps Extension1

Low-Cable Lying Triceps French Press Machine Crunch /1520

1 2

/1520

/1520

/2025

Core exercise Complete one set of each of the three exercises without resting in between. Rest for the prescribed length of time and then begin another tri-set. NOTE: Any exercise not labeled as core is assistive.

daytwo
Hack Squat 1 /6 2 Barbell Lunge /10

Warm-Up: 712 minutes of cardio, elevating your heart rate to 65% MHR Stretch (pre- and postworkout): Quads, hamstrings, glutes, hip flexors, abductors and adductors, calves, low back

weekstwo&three
/6 2 /10 /10 /10 /15 /15 /1520 /6 3 /6 3 /10 /10 /10 /15 /15 /1520 /1012 2 /1215 /1215 /1215 /20 /20 /2025

weeksfour&five
/1012 2 /1215 /1215 /1215 /20 /20 /2025 /2025 /1012 3 /1012 3 /1215 /1215 /1215 /20 /20 /2025

Stiff-Legged Deadlift /10 Leg Extension /10 Seated Calf Raise /15 Standing Calf Raise /15 Hanging Knee Raise /1520
1 2 3

Core exercise High-and-wide foot positioning High-and-close foot positioning NOTE: Any exercise not labeled as core is assistive.

200 MUSCLE & FITNESS May 2000

M U S C L E & F I T N E S S ULTRA S Y S T E M MONTH 11

Warm-Up: 710 minutes of cardio, elevating your heart rate to 65% MHR Stretch (pre- and postworkout): External shoulder rotators, upper, mid and low back, biceps, neck

daythree
Pull-Up1, 2 /6 Pull-Down (front) /10 T-Bar Row 4, 5
3

weekstwo&three
/6 /10 /10 Seated Cable Row
6

weeksfour&five
/6 /10 /10 /10 /10 /10 /1215 /1215 /1012 /1012 /15 /15 /10 /10 /1520
7

/1215 /1215 /1012 /1012 /15 /15 /1215 /1215 /2025 /2025 /2025 /1012 /1012

/10 Dumbbell Upright Row /10 Shrug /10 Barbell Preacher Curl 7 /10 Dumbbell Hammer Curl /10 Oblique Crunch /1520
1 2 3

/10 /10 /1520

4 5 6

/1215 /1215 /2025

Close grip NOTE: Any exercise not labeled as core is assistive.

Wide, overhand grip Core exercise, Weeks 2 and 3 only. Wide, neutral grip

Medium, overhand grip Core exercise, Weeks 4 and 5 only Close, neutral grip

Hanging Knee Raise Incline Barbell Press

Rope Pressdown

Because your overall intensity during cardio is going to be high, youll burn more total calories and therefore a larger amount of fat in absolute terms than if youd exercised at a lower, fat-burning intensity. Roger Earle, MS, CSCS
May 2000 MUSCLE & FITNESS 201

Left: DeHaan; Middle: Sorensen; Right: Reiff