| "GOT MILK? GET RIPPED!"
A Real World Example
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| Muscle Milk by CytoSport |
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The Jim Mac Program?
Let's say you work about 60 hours per week, want to train for a triathlon, and get leaner than you ever have - all at the same time! Sound crazy? Meet Jim Mac, a friend of mine who frequently asks my advice on everything from rehabbing shoulders to maximizing performance in SWAT challenges.
Jim is 29 years old, Irish descent, 6'1" tall, currently about 235lbs, athletic backround, and a has a strong work ethic. He has had to work at keeping his bodyfat under control; he is not naturally lean I think is the polite thing to say. I remember when he strolled into my store a few years ago weighing 300lbs; I gave him Dan Duchaine's book BODYOPUS and said, "read". Well, he did read, and apply what he read, worked out like a madman and ended up getting down to a real lean 214 lbs a couple summers ago. You see, the one big advantage for Jim is his discipline. Once he puts his mind to a given task, it is as good as done; for better or worse. A guy like this is great to work with; he doesn't make excuses, he just does what he is supposed to do and doesn't waste alot of time saying stuff like, "what if I add an apple to every meal; will this diet still work?"
Fast forward to Jim's latest objectives; train for a triathlon and get lean (while still working about 60 hours/week between two jobs!). Due to his crazy schedule, Jim needed a nutrition plan that was simple and convenient. He doesn't have time to go to the supermarket, he doesn't have time to prepare food, he doesn't have time to explain why he doesn't have time. Consequently, I suggested a simple diet to satisfy these guidelines. Here it is:
Meal One: "Muscle Milk Shake": consists of 2 scoops CytoSport Muscle Milk and 1 scoop of ISS Research Pro M3 protein powder.
Meal Two: Muscle Milk Shake
Meal Three: Muscle Milk Shake
Meal Four: Grilled Chicken Kabob with salad (oil & vinegar dressing).
Meal Five: One can of tuna on a salad with oil and vinegar for dressing.
Jim is also allowed one binge meal per week. A smart diet will incorporate a binge for several reasons. One reason is that having a binge incorporated into the diet schedule "plans" for something that is likely to happen anyway. Also, the dieter has something to look forward to; "if I am good all week, my reward is eating (fill in the blank)". A controlled binge hits the body with a surprise. This shock to the system is good because it confuses the adaptive capacities of the body enough to extend the benefit period of a given diet.
Jim's binge meal is one entire quart of frozen yogurt. Visit Mrs. Leonards Candy at the Bridgewood Plaza, 1794 Bridge Street, Unit 26A, Dracut, MA for the area's best frozen yogurt! Or call them at 1-800-411-1313.
ABOUT THE SHAKES: For the first few weeks, Jim was allowed to mix his shakes using skim milk. After the initial weeks, we switched to mixing shakes with WATER. After a few more weeks we switched the shakes to 1 scoop of CytoSport Muscle Milk and 2 scoops of ISS Research Pro M3 (protein powder) and increased the frequency of the feeding from every 3 hours to every 2 hours, potentially adding a 6th meal.
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| Pro M3 by ISS Research |
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Jim's Training Schedule
A couple months ago, Jim suffered a biceps tendon tear in his right arm during a Bench Press Meet. Initially we thought the pain in his right shoulder was due to a tear in one of the four rotator cuff muscles, but it turned out that a tear actually occurred at the proximal insertion of the short head of the biceps brachaii. Well, this injury was a source of great aggravation for Jim because it hurt even more when he began his running regimen to prepare for the upcoming triathlon. His training program reflects adjustments made by Jim under my general advice.
WEIGHT TRAINING COMPONENT:
3 day split routine: 3-5 weight training session per week
Day 1 - Shoulders and Trapezius
Day 2 - Back
Day 3 - Triceps and Biceps
Basically, Jim is doing direct or indirect shoulder work in each of these workouts. This can be done IF the intensity (% of 1RM) is lowered to 60-70%. When rehabbing an injury, I look to promoting blood flow to the afflicted area(s) with a positive stimulus frequently; this is a fundamental principle of rehabilitation. Also, when rehabbing injuries, STAY AWAY FROM MACHINE-BASED EXERCISES!!! I don't care what your physical therapist says, machines for injuries is a BIG MISTAKE!
Jim is not performing weight training on the lower body for reasons best explained by him (his legs are his strongest bodypart anyway; he is about a 600 lb squatter). About 4 weight training sessions are performed each week.
CARDIO COMPONENT:
1. Jim's running (road work or treadmill) sessions are between 30 and 40 minutes long.
2. Running/cardio is included at the end of a weight training session or in its own exclusive session.
3. Recent adjustments to the cardio component include combination cardio sessions where Jim bikes then swims, or swims then runs, etc. He is gradually increasing his volume.
There is something you should keep in mind when training for specific events such as a triathlon. Durations of the training sessions should be based on the actual (anticipated) duration of the event. This means, ideally, that if one is training for a 1 mile swim event, swim training sessions DO NOT EXCEED 1 mile : try to get as STRONG (fast) as you can swimming 1 mile. If the cycling component is 26 miles, you don't go ride 40 miles in a training session (don't exceed 26 miles per cycling session) : you are trying to get as strong (fast) as you can for 26 miles, not more. If the running component is 8 miles, don't go out and run 10 miles. Train specific to the event. For more information on this subject, check of Training for Speed by Charlie Francis.
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Results
The results of the initial 4 week block were pleasing. Jim was able to shed about 3 percentage points of fat putting him at a pinch under 10% bodyfat as of June 24th, 2002. It is satisfying to note that although Jim got SIGNIFICANTLY leaner, he only lost 3 lbs of scale weight: 238lbs to 235lbs. This means he shed fat and GAINED muscle at the same time! More difficult to do than many would have you believe (especially under Jim's circumstances).
Jim also noticed an improvement in his running sessions; lower perceived exertion and running the same distance in significantly less time. His one problem aside from the nagging shoulder/bicep pain was cramping. Adjustments were made to his diet to remedy the situation.
UPDATE
It is now October, Jim is now training for an upcoming SOU Challenge (Military Type Physical Contest). To send Jim words of encouragement, click here to email him.
UPDATE
It is now the end of December. SOU challenge completed. Since then, Jim has been eating like crap. Due to his natural disposition to gain weight, he is now up to about 260 lbs. He has just started to get back to eating properly. He needs a goal. He needs some words of encouragement. And he will probably "need" to kick my %$$ after he reads this. Until then...
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UPDATE
April 2003
Jim competed in the 2003 APF Powerlifting Championships held in Lewiston, Maine and won 3rd place in the Men's Open 275 lb class.
At a bodyweight of 263 lbs, Jim squatted 604 lbs, benched 402, and deadlifted 611 lbs for a combined total of 1617 lbs.
UPDATE
January 2005
Currently, Jim can be found training at the new EDGE Private Fitness, located in Dracut, MA.
For more information about EDGE Private Fitness, visit:
www.bodybyEDGE.com
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