Month 3.pdf

M&F Reader Challenge

THE 2003 M&F

MONTH 3

Blast through the final month to build your best

body ever — and enter to win the grand-prize

trip to California

By Mark Casselman, MS, CSCS, and Beth Sonnenburg, MPH, Staff Writer

across the mirror as you toweled off after your

shower today. Whenever you take off your

shirt, your abs peek out from behind a layer of

skin that’s considerably thinner than it was

eight weeks ago. Your clothes fit better. You’ve met our

challenge head-on and your efforts — every set, every rep

and every drop of sweat — have contributed to your

physique transformation to this point. But hold on, your

metabolic metamorphosis is just getting under way.

With just four weeks left to complete your transformation,

you may feel as though you’ve already accomplished many of

your goals. But the best is yet to come. This month, your

intense training and strict attention to diet and recovery

really start to pay off as you drop the hammer through the

home stretch. In this final month of intense training, we’ll

help you set the dial to BURN on your metabolic furnace.

Rock-Hard

give you a déjà vu feeling — like you’ve been there before.

That’s good, but be sure that the amount of weight on the

bar doesn’t elicit the same sentiment. Make every effort to

consistently (and safely) increase the amount of weight you

lift each workout. Check your log from last month to be

sure you’re doing just that.

Use as much weight as you can lift with good form so

that you hit failure within the specific rep range for each

set. For example, if you’re shooting for 6–8 reps, choose a

weight heavy enough so that you’ll get at least six but no

more than eight reps. Lifting relatively heavy weights as you

try to get lean will allow you to maintain the mass you’ve

built to this point; this is no time to start burning your mus-

cle protein as fuel by going into high-rep, endurance mode.

Ta ke note: This month we’ve dropped in some more

drop sets! On leg day, you’ll do drops on the leg press; on

push day, you’ll drop-set the incline dumbbell press; on pull

day, you’ll do drops on the bent-over barbell row. Each drop

set should begin with a weight you can move for 4–5 good

reps, then your partner will help you cut the resistance by

about 10%–20% (depending on the exercise) and you’ll

crank out five more reps without pause. The idea here is to

start the set heavy to fire up those hard-to-hit fast-twitch

fibers; then when you cut the weight and rep out, you’ll tar-

get the slower-twitch fibers as you complete the set. More

bang for your workout buck.

Be aware of the rep ranges you should work in for each

week. During Weeks 9 and 11, bang out three sets of 6–8

Workout

By Mark Casselman, MS, CSCS

This month,

dreams become

reality as you

complete your

Rock-Hard

transformation.

On the surface, this month looks quite similar to Month 2.

After all, if it ain’t broke, why fix it? These workouts should

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CHALLENGE

H ell, yeah. A few extra sinews of muscle flashed

Rock-Hard Challenge

solid reps on the exercises that don’t feature a drop set.

During Week 10, your range slides up a little to 8–10 reps,

so reduce the amount of resistance you use by a few per-

centage points. Once you make the move back to lower rep

ranges in Week 11, try to boost the amount of resistance

you used in the initial week. Keep your eyes on the prize

and stay focused as you drive through the home stretch.

You’ll up your cardio volume slightly during each workout,

so take a close look at the cardio key to note any changes

from last month’s routine.

This is your opportunity to reach all of your fitness goals,

so don’t cheat yourself during the final month. Keep invest-

ing a solid effort on a daily basis and give your body the

recovery and calories it needs to grow. The challenge now is

staying power; the final four weeks are always the toughest.

Enjoy the process and stick with it — your rock-hard body

is just weeks away!

The Rock-Hard Weight-Training Workouts

Listed as: exercise sets x reps per set

WEEK 9

WEEK 10

WEEK 11

Legs Workout

Barbell Squat 3 x 6–8

Barbell Squat 3 x 8–10

Barbell Squat 3 x 6–8

Leg Press* 3 x 5 + 5

Hack Squat 3 x 6–8

Romanian Deadlift 3 x 6–8

Romanian Deadlift 3 x 8–10

Romanian Deadlift 3 x 6–8

Calf Raise** 3 x 6–8

Calf Raise** 3 x 8–10

Calf Raise** 3 x 6–8

DB Lunge/Leg Curl/Leg

Extension Tri-Set 3 x 8–12

Push Workout

Bench Press 3 x 6–8 Bench Press 3 x 8–10 Bench Press 3 x 6–8

Incline DB Press* 3 x 5 + 5 Incline DB Press* 3 x 5 + 5 Incline DB Press* 3 x 5 + 5

Seated DB Shoulder Press 3 x 6–8 Seated DB Shoulder Press 3 x 8–10 Seated DB Shoulder Press 3 x 6–8

Lying French Press 3 x 6–8

Consult your physician before beginning or making changes in your diet,

supplements or exercise program, for diagnosis and treatment of illness

and injuries, and for advice regarding medications.

Lying French Press 3 x 8–10

Lying French Press 4 x 6–8

LEG EXTENSION

Dip/Cable Crossover/DB

Lateral Raise Tri-Set 3 x 8–12

Rock Hard: Month 3

WEEK 9

Monday

Pull Workout

Pulldown to Front 3 x 6–8 Pulldown to Front 3 x 8–10 Pulldown to Front 3 x 6–8

Bent-Over Barbell Row* 3 x 5 + 5 Bent-Over Barbell Row* 3 x 5 + 5 Bent-Over Barbell Row* 3 x 5 + 5

Barbell Shrug 3 x 6–8

Barbell Shrug 3 x 8–10

Barbell Shrug 4 x 6–8

Legs, Cardio B

Standing Barbell Curl 3 x 6–8

Standing Barbell Curl 3 x 8–10

Standing Barbell Curl 4 x 6–8

Tuesday

Cardio A, Abs

Pull-Up/DB Pullover/Seated

Wednesday

Pushes, Cardio B

Cable Row Tri-Set 3 x 8–12

Thursday

Off

Friday

Pulls, Cardio B

* Do all three sets as drop sets: Perform five reps heavy and then drop the weight for five more reps.

** Choose either seated or standing calf raise.

Saturday

Cardio A, Abs

Sunday

Off

WEEK 10

Monday

Legs, Cardio B

Week 12

Compound-Exercise

Tri-Sets

In Week 12, you’ll do a whole-body workout on

each training day. (Hit the gym when it’s pretty

empty.) Take the first three exercises from each

workout and perform them as tri-sets. Perform

each tri-set three times and do two drops on each

exercise on the third tri-set (except for squats,

where you should not drop).

The specifics: Start with the tri-set of barbell

squats, leg presses and hack squats. Perform them

in order, doing 8–12 reps per exercise and not rest-

ing within the tri-set as you go from exercise to

exercise. Rest for two minutes, then do the tri-set

again. Rest another two minutes before doing the

third tri-set. On the last round, drop the weight

twice on each exercise (except squats) — for

instance, you may get 10 reps on the leg press,

then drop the weight for five more, then drop the

weight again for as many reps as you can do.

(Don’t go to failure if you don’t have a spotter.) Go

to the hack squat and do the same drop pattern.

Next will be the pull tri-set: pulldown to front,

bent-over barbell row and barbell shrug. Do the

same 8–12 reps on the first two sets, then the final

drop set. Finish with the push tri-sets: bench press,

incline dumbbell press and seated dumbbell shoul-

der press, again in the same set-and-rep pattern.

Tuesday

Cardio A, Abs

Wednesday

Pushes, Cardio C

Thursday

Off

Friday

Pulls, Cardio B

Saturday

Cardio A, Abs

Sunday

Off

WEEK 11

Monday

Legs, Cardio C

Tuesday

Cardio A, Abs

Wednesday

Pushes, Cardio C

Thursday

Off

Friday

Pulls, Cardio C

Saturday

Cardio A, Abs

Sunday

Off

WEEK 12

Monday

Compound-Exercise Tri-Sets

Tuesday

Cardio A, Abs

Wednesday

Compound-Exercise Tri-Sets

Thursday

Cardio A, Abs

Friday

Compound-Exercise Tri-Sets

Saturday

Off

Sunday

Off

INCLINE DUMBBELL PRESS

NOTE: On abs days, perform the same exercises

you did for abs before starting this program. If

you haven’t trained abs before, do crunches for

two sets of 25 reps, reverse crunches for two sets

of 20 reps, and twisting crunches for two sets, 10

reps to each side.

PULL-UP

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Rock-Hard Challenge

Cardio Key

A: Continuous, Moderate Intensity. Five-

minute warm-up, followed by 35–45 minutes of

continuous cardiovascular exercise, then a five-

minute cool-down.

B: Interval Training I. Five-minute warm-up,

followed by 27–30 minutes of sprint intervals —

sprint for one minute, jog to recover for two

minutes, repeat. Cool down for five minutes.

C: Interval Training II. Five-minute warm-up,

followed by 25 minutes of sprint intervals — sprint

for 30 seconds, jog to recover for one minute,

repeat. Cool down for five minutes.

NOTE: You can choose among many cardio activi-

ties: running outdoors, riding a bike, using a tread-

mill, elliptical machine, stair-stepper, etc., as long

as you do the prescribed time and work at a level

intense enough to break a sweat.

cardio is wearing you down. To make those final

physique adjustments for the Rock-Hard

Challenge, should you cut your calories even fur-

ther, or just continue eating at the calorie level

you determined last month?

Remember that you want to get stronger and leaner at

the same time. Physically, if you drop your calories too low,

you may end up wasting some of your hard-earned muscle.

Mentally, training at such an intense level and depriving

your body of much-needed carbohydrates and calories will

result in a plain old bad mood.

Since you don’t want either of those results, don’t drasti-

cally cut your calories. Do tweak your diet to improve the

quality of food providing those calories. If you’re really feel-

ing weak or lack the energy to complete your workouts,

you may need to add a daily snack or an extra serving of

protein. Here are the four strategies you’ll use to get your

rear in gear for Month 3.

1) Get wet.

In the first month, we asked you to ditch most of your

caloric drinks and instead choose water, sparkling water,

diet drinks and iced tea. Now it’s time to really emphasize

your water intake.

When you exercise, your metabolic rate increases, result-

ing in increased body heat. This heat needs to be regulated

via sweat to maintain proper body temperature. The hotter

it is outside, and the harder and longer you exercise, the

more sweat you produce. “If this fluid isn’t replaced, the

body becomes dehydrated,” explain Melinda Manore and

Janice Thompson in their book Sport Nutrition for Health

and Performance (Human Kinetics, 2000). “Since the body

cannot adapt to dehydration, the loss of body water can

severely affect physiological function, the ability to do work

and overall health.”

Be sure to drink water before, during and after training

(both weights and cardio). To estimate how many ounces of

water you should have during the day, use this rule of thumb

from M&F Science Editor Jim Stoppani, PhD: Divide your

bodyweight by two. If you weigh 180 pounds, that’s 90

ounces of water per day.

STANDING BARBELL CURL

STANDING CALF RAISE

Contest Information

Trying to win the Rock-Hard Challenge and the trip

to Venice, California? Here’s what you need to do:

1) Take your end-of-Month-2 photos in either

a bathing suit or workout clothes — one facing for-

ward and one side view (either side). Store those

with your original “before” photos taken before

you started the program and your end-of-Month-1

photos; you’ll need to send all those in at the end

of this final month.

2) Use the training log on page 100 to keep

track of your Month 3 training and nutrition goals.

3) When you complete the program, take your

end-of-Month-3 photos, in either a bathing suit or

workout clothes — one facing forward and one

side view (either side).

4) Send in your Month 2 and Month 3 train-

ing logs, along with all your photos: those taken

before you began, at the end of Month 1, at the

end of Month 2 and at the end of Month 3 (make

sure all are identified on the back). The envelope

must be postmarked by June 11, 2003, to be eligi-

ble. (See rules on page 205 for complete details.)

To burn

calories

efficiently,

you need

water!

2) Eat at home.

The more often you eat at restaurants, the harder it will be

for you to drop weight. Even if you choose wisely when you

go out to eat, the portions are usually large and there’s no

telling how much oil or butter the cook slapped on the grill.

Especially during this last month, make an extra effort to

prepare meals at home and bring them with you to work or

school. Continue cooking chicken, turkey and eggs in bulk

for easy protein sources. A countertop grill (such as a

George Foreman grill) makes it incredibly easy to cook a

chicken breast to perfection.

3) Change your carbs.

Eating a low-carb diet is a big mistake at this stage of the

game. “Fat burns in a carbohydrate flame — energy from

carbohydrate sources is necessary to oxidize [burn] fat

stores,” explains Mark Casselman, MS, CSCS. “Plus, if you’re

not eating enough carbs to replenish glycogen stores and

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Nutrition

By Beth Sonnenburg, MPH, Staff Writer

Y our resistance training is more intense and your

Rock-Hard Challenge

fuel your training

sessions, you’re

going to have to

tap into your mus-

cle protein stores

for energy. Since

protein is a sub-

par source of fuel,

you’ll be less able

to hammer the

weights and car-

dio at high intensi-

ties. Worse, you’ll

be burning the

very tissue you’re

working so hard

to build.”

Instead of cut-

ting carbs, you can

manipulate them to clean up your physique. This month,

strive to eat as many whole grains as possible instead of

more “refined,” or overly processed, sources of carbohy-

drate. Examples of refined carbohydrate include processed

cereal bars, sugary cereals or

cheese crackers. At the store,

buy whole-wheat pasta, crack-

ers and bread; brown rice; and

old-fashioned oats. If you don’t

already have one, find a cereal

that lists “whole wheat” as the

first ingredient and has at least

4 grams of fiber per serving.

Switching to whole grains will increase your fiber intake

and slightly decrease your calorie intake, as well as improve

the overall quality of your diet. If you’re struggling to lose

those final few pounds, try swapping a grain serving for a

fruit or vegetable serving each day.

4) Limit sodium intake.

This strategy is especially geared toward Week 4, the count-

down to your “after” photo. Excess salt can make you retain

water and obscure the definition you’ve worked so hard to

achieve.

To limit sodium and prevent that full, bloated look, avoid

these foods during Week 4: frozen meals, fast food, Chinese

food, canned soup, boxed rice/pasta mixes, pickles, olives,

chips, beef jerky, microwave popcorn and basically most

processed ready-to-eat products.

Obviously, don’t use the saltshaker.

Concentrate on fruits, vegetables

and whole grains, along with lean pro-

teins such as egg whites, chicken,

turkey and protein powder. If you tol-

erate dairy products well, include low-

fat or fat-free cottage cheese, milk,

cheese and yogurt. Some body-

builders find that dairy makes them

look bloated or soft; if you do, too,

minimize your dairy intake this week.

Eat super-clean and drink lots of

water to get the best “after” photo

you can! You might want to apply a

self-tanner a couple of days before-

hand to even out your skin tone.

Congratulations on getting through

these three intense months and creat-

ing your best body ever.

Meal Plans

Meal plans were designed by Susan Kundrat, MS, RD,

nutrition consultant to the University of Illinois

(Urbana-Champaign).

Note: If you’re lactose intolerant, substitute 1

ounce lean protein for every 1 ounce dairy.

lettuce and tomato (no mayo)

1 cup minestrone soup

1 cup skim milk

Lunch

Spinach salad

made with 4 oz.

chopped turkey

breast, 2 cups

spinach, 1 ⁄ 4 cup

sliced cucumber,

1 ⁄ 2 cup chopped

tomato, 2 Tbsp.

fat-free dressing

1 small roll

Snack

1 apple

Dinner

5 oz. baked chicken breast

1 ⁄ 2 cup cooked brown rice

Green salad with lettuce, cucumber, tomato and 2

Tbsp. fat-free salad dressing

1 cup red grapes

Day 1

1,600-calorie plan:

Breakfast

3 scrambled egg whites

2 slices whole-grain toast

with 1 Tbsp. jam

1 cup 100% orange juice

Snack

1 protein/meal-replacement bar (under 200 calories)

Choose the

oats over the

cereal bar.

For 1,800 calories add:

Breakfast: 1 turkey sausage patty

Afternoon snack: 1 oz. reduced-fat cheese

Dinner

Skewers made with 4 oz. lean top sirloin, 1 ⁄ 2 cup

sliced portabello mushrooms, 1 cup sweet yellow

pepper slices

1 cup rice

1 cup steamed broccoli

Snack

1 peach

For 2,100 calories add the above plus:

Dinner: 2 oz. chicken breast

Evening snack: ice cream bar (200–230 calories)

Lunch

2 cups chicken and vegetable lo mein

1 orange

Day 3

1,600-calorie plan

Breakfast

3 scrambled egg whites

1 English muffin with 1 Tbsp. light tub margarine

1 tangerine

For 1,800 calories add:

Lunch: 1 cup skim milk

Dinner: 1 oz. top sirloin, 1 ⁄ 4 cup rice

QUICK TIP:

When shopping

for bread, choose

a loaf that offers

at least 2 grams

of fiber per slice.

Snack

1 oz. string cheese

1 oz. (6 small) whole-grain crackers

For 2,100 calories add the above plus:

Breakfast: 1 small whole-grain bagel with 1 Tbsp. jam

Lunch: 1 cup skim milk

Dinner

3 oz. sautéed

salmon cooked

with low-sodium

chicken broth,

1 ⁄ 2 cup chopped

onion, 1 ⁄ 2 cup

chopped green

pepper

1 cup brown rice

cooked with 1

tsp. olive oil

1 cup steamed

broccoli

Snack

1 ⁄ 4 cup dried mixed fruit

Day 5

1,600-calorie plan

Breakfast

1 cup oatmeal made with 1 cup skim milk, 1 ⁄ 4 cup

raisins and sweetened with Splenda/Equal/Sweet

’N Low

Lunch

Tuna salad sandwich on toasted whole-grain bread

(made with light mayo)

1 cup baked potato chips

1 cup skim milk

Snack

1 cup fresh baby carrots and green pepper slices

Snack

1 cup cubed honeydew melon

Dinner

2 cups chicken ravioli with 1 cup marinara sauce

1 green salad with 2 Tbsp. fat-free salad dressing

Lunch

1 turkey burger on a whole-grain bun made with

fresh lettuce, two tomato slices, low-fat mayo

1 ⁄ 2 cup fresh fruit salad

For 1,800 calories add:

Breakfast: 1 ⁄ 2 cup fresh fruit salad

Dinner: 2 oz. salmon

For 1,800 calories add:

Afternoon snack: 1 oz. cheddar cheese

Dinner: 1 cup skim milk

Snack

1 whole-grain granola bar

For 2,100 calories add the above plus:

Morning snack: 1 protein bar (200 calories or

fewer)

Afternoon snack: 1 kiwi fruit

Dinner: Spinach salad made with 1 cup fresh

spinach, 1 ⁄ 2 cup chopped tomatoes, 1 Tbsp.

reduced-fat salad dressing

For 2,100 calories add the above plus:

Breakfast: 2 Tbsp. almonds

Morning snack: protein bar (about 200 calories)

Dinner

6 oz. meatloaf

1 cup baked winter squash made with 1 tsp.

margarine and 1 Tbsp. walnuts

1 cup steamed fresh cauliflower

1 cup skim milk

Day 4

1,600-calorie plan

Breakfast

Shake made with 1 cup 1% chocolate milk, 1 frozen

banana, 2 Tbsp. peanut butter

Day 2

1,600-calorie plan:

Breakfast

2 6-inch pancakes with 1 Tbsp. light tub margarine

and 1 ⁄ 4 cup light maple syrup

2 scrambled egg whites

For 1,800 calories add:

Breakfast: 2 egg whites, scrambled

Lunch: 1 turkey patty

Snack

3 whole-grain rye crackers spread with 2 Tbsp.

low-fat cream cheese

For 2,100 calories add the above plus:

Breakfast:

⁄ 2 cup oatmeal, 1 ⁄ 2 cup skim milk

⁄ 4 cup fresh fruit salad

Dinner: 1 roll with 1 tsp. butter M&F

Lunch

Roast beef sandwich on a whole-grain bun, with

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Lunch:

THE 2003 M&F

Record your workouts and take this log to the

gym to remind you of the day’s tasks. When

you’re done with this third month’s program, mail

it with your Month 2 log and all your photos.

CHALLENGE

NUTRITION GOALS

Week 1: Drink one-half ounce of water per pound

of bodyweight per day.

Week 2: Prepare and eat more meals at home.

Week 3: Choose whole-grain carbs over refined

carbs.

Week 4: Limit your sodium intake.

Training Log

Monday

Tuesday Wednesday

Thursday Friday

Saturday

Week 9

Legs

Cardio A Pushes

Rest

Pulls

Cardio A

• Barbell Squat

Abs

• Bench Press

• Pulldown to Front

Abs

• Leg Press

• Incline DB Press

• Bent-Over Row

• Hack Squat

• Seated DB Press

• Barbell Shrug

• Romanian Deadlift

• Lying French Press

• Standing Barbell Curl

• Calf Raise

• Dip/Cable Crossover/

• Pull-Up/DB Pullover/

• DB Lunge/Leg Curl/

Lateral Raise Tri-Set

Seated Cable Row Tri-Set

Leg Extension Tri-Set

Cardio B

Week 10 Legs

Cardio A

Pushes

Rest

Pulls

Cardio A

• Barbell Squat

Abs

• Bench Press

• Pulldown to Front

Abs

• Leg Press

• Incline DB Press

• Bent-Over Row

• Hack Squat

• Seated DB Press

• Barbell Shrug

• Romanian Deadlift

• Lying French Press

• Standing Barbell Curl

• Calf Raise

• Dip/Cable Crossover/

• Pull-Up/DB Pullover/

• DB Lunge/Leg Curl/

Lateral Raise Tri-Set

Seated Cable Row Tri-Set

Leg Extension Tri-Set

Cardio C

Cardio B

Week 11 Legs

Cardio A Pushes

Rest

Pulls

Cardio A

• Barbell Squat

Abs

• Bench Press

• Pulldown to Front

Abs

• Leg Press

• Incline DB Press

• Bent-Over Row

• Hack Squat

• Seated DB Press

• Barbell Shrug

• Romanian Deadlift

• Lying French Press

• Standing Barbell Curl

• Calf Raise

• Dip/Cable Crossover/

• Pull-Up/DB Pullover/

• DB Lunge/Leg Curl/

Lateral Raise Tri-Set

Seated Cable Row Tri-Set

Leg Extension Tri-Set

Cardio C

Week 12 Compound Tri-Sets

Cardio A Compound Tri-Sets Cardio A Compound Tri-Sets Rest

• Barbell Squat/Leg

Abs

• Barbell Squat/Leg

Abs

• Barbell Squat/Leg

Press/Hack Squat

Tri-Set

• Pulldown to Front/

Bent-Over Row/Barbell

Shrug Tri-Set

• Bench Press/Incline DB

Press/Seated DB Press

Tri-Set

Sunday is rest day.

Cardio Key: A: Continuous, moderate intensity; B: Interval Training I (1-minute sprint intervals/2 minutes jog); C: Interval

Training II (30-second sprint intervals/1 minute jog)

100

Name:_______________________________________________

Address:_____________________________________________

_____________________________________________________

City:________________________ State:______ Zip:__________

E-mail:_______________________ Phone:_________________

Age:_______ Are you

male or

female?

Please submit Month 2 and Month 3 Log and

before, Month 1, Month 2 and after photos to:

Muscle & Fitness Rock-Hard Challenge

21122 Erwin Street

Woodland Hills, CA 91367

Postmarked by June 11, 2003.

Please see the Official Contest Rules on page 205.

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