Planning Your Schedule
You have to plan ahead to change your body. You need to sit down with Google Calendar, your ipad or BlackBerry and plan the next 90 days. You will fail if you don’t. Work in times for free windows and scheduled breaks (see Better Than Steroids) as these times are as important as the hard training sessions.
You will have been provided with the workout schedule and eating plans, but you must bend these a little to make them work in your life. It’s OK – I won’t get mad. Making a schedule really works. Its good for accountability and good for your brain. If and when you need a break from the hard training and strict eating, its good to look at your calendar and see a free day is only a few days away! It really does work.
[lightbox href=”http://drwilley.com/wp-content/uploads/2011/09/musclefiber.jpeg.jpg”][/lightbox]For years as a personal trainer and then into my medical career, when asked what the most important meal of the day was, I have used the age old adage: “Eat breakfast like a king, lunch like a prince, and dinner like a pauper, with a couple peasant size snacks between”. For the general, non-exercising population, I feel there is still some validity in this statement. However, for those of us addicted to a deep muscle burn, and the desire for continued improvement in our bodies or athletic endeavors, this wise saying does not necessarily hold true. My experience personally and with a large array of clients has demonstrated that the most important meal of the day is the post-workout meal. For a variety of reasons, some which will follow, these feedings should have the greatest impact on fat loss, muscle growth, recovery and physical performance.
Let’s review what happens following an enthusiastic exercise routine. Energy stores are depleted. This includes ATP and creatine phosphate (CP). Muscle glycogen stores are drained and catabolic hormones such as cortisol, epinephrine, and norepinephrine are elevated. These hormones are the catabolic hormones and all break down muscle!
Of great importance is the amount of free radicals generated while exercising. As a brief review, free radicals are byproducts of metabolism and, because of their reactivity, can participate in unwanted side reactions resulting in muscle cell damage. Many forms of cancer are thought to be the result of reactions between free radicals and DNA, resulting in mutations that can adversely affect the cell cycle and potentially lead to malignancy. Some of the symptoms of aging such as atherosclerosis (hardening of the arteries) are also attributed to free-radical induced injury. Following a tough weight lifting routine, free radicals will hang around those hard worked muscles for hours, beating the tar out of them! The muscle damage induced by hard weight lifting, as well as the inflammatory response that occurs with it, can also have the opposite of the desired weight lifting affect on the muscles.
In response to all the stressors mentioned above, the muscle cell attempts to minimize the damage by increasing protein synthesis, but to no avail, as the degradation (caused by all of the above mechanisms) outweighs the synthesis.
[note] Protein synthesis occurs with the help of essential building blocks, particularly glutamine and its precursors, branch chain amino acids, as well as other essential amino acids, but – you guessed it – these are also depleted during a workout. [/note]
So, after all that, why the hell do we train so hard if we are just beating the crap out of ourselves? This is one of the, if not THE primary reasons people use anabolic steroids.
I am sure that the majority of people reading this eat sometime after working out but when do you eat? The timing of your meal is as important as what your meal consists of. Within the first hour after you workout, you are in a horrific catabolic state, as just described.[blockquote align=”left” cite=”Dr. Warren Willey”]There is nothing I can recommend more for optimal lean mass gain than the post workout meal.”[/blockquote]
However, you are also primed for the most anabolic state you can be in, when the right nutrients are present. One of the primary reasons your muscles are prepared for anabolism is the fact that they are primed for insulin. No other hormone is more anabolic, particularly after exercise. One of the reasons the timing of the post-workout meal is so important is that you become more and more insulin resistant the farther out from your exercise routine you go. If you place the right nutrients in your system, with a large spike or burst of insulin (created by the nutrients, not taken from the outside) immediately after exercise, you will have primed the most anabolic activity your muscles will ever, or can ever see – even Better than Steroids!
Muscle growth and repair are enhanced with the post workout meal. Glutamine is replenished, protein synthesis is increased, and waste products such as lactic acid and free radicals are shifted out due to the increase in blood, oxygen and nutrient flow. Energy stores are refueled including creatine phosphate (CP), ATP’s primary precursor.
If you are going to take the time to follow this plan, you might as well get the most out of it, wouldn’t you agree? The post-workout meal OPTIMIZES your training session! There is no better way to increase lean mass and strength than a properly balanced post-workout meal! I could literally bore you with research and information to support the power of the post workout meal. There is nothing I can recommend more for optimal lean mass gain than the post workout meal.
Let’s review everything the post workout meal does:
- Increases muscle mass
- Decreases muscle damage
- Accelerates repair and recovery
- Replenishes glycogen stores in the muscle
- Increases Nitric Oxide (NO) synthesis thereby increasing blood flow
- Increases fat oxidation, burning more fat
- Increases protein synthesis
- Increases removal of waste products such as lactic acid
- Replenishes energy stores such as creatine phosphate
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Sounds a lot like anabolic steroids doesn’t it? It’s not – it’s better! Use it after every workout that the plan calls for – you will really benefit from it.
Decreased time spent sleeping is very pervasive in our current culture. The obvious ramifications of our lack of sleep include excessive daytime sleepiness, difficulty performing at work or home, increased risk driving a automobile, as a matter of fact, seventeen hours of sustained wakefulness leads to a decrease in performance equivalent to a blood alcohol-level of 0.05%. Lack of sleep also can be a causative factor in obesity, diabetes, and difficulty losing weight and makes getting the body you want absolutely impossible!
A number of studies have shown direct relationship between sleep deficiency and disease states. Experimental studies have shown clear and strong evidence between acute sleep deprivation and the development of abnormalities in blood sugar, serum cortisol, thyroid function, and important appetite control hormones including leptin and ghrelin. A simple way to determine if you may be sleep deprived is if it takes less than 5 minutes to fall asleep at night, your likely lacking. The ideal is between 10 and 15 minutes, meaning you’re still tired enough to sleep deeply, but not so exhausted you feel sluggish all day.
One widespread cause of poor sleep is Obstructive Sleep Apnea characterized by sleep fragmentation and reduction in sleep quality and duration. As your ability to get the physique you want and sleep are closely coupled, if you are having trouble and not getting the results you anticipated from your hard work, talk to your doctor about potential interventions in the sleep arena that may assist you.
In the mean time, here are some suggestions for a good night sleep:
- Go to bed and wake up the same time every day – even weekends.
- Use your bed for sleep and sleep alone – maybe one other thing that I will not mention in a family paper, but you get my drift.
- Keep your room very dark while in slumber.
- Avoid stimulating events such as TV, exercise, emails, etc. at least two hours before bed.
- Do not eat a few hours before bed, especially sugar, caffeine, and alcohol.
- Exercise everyday – it really makes a difference in your sleep!
- Use white noise such as a fan to drown out potentially disturbing noises.
- Use ZMA an hour before bed as it helps your body and muscles relax.
These simple steps will have a big role in your overall health picture and obtainment of your goals. Sleep and recovery are absolute musts with this program. The diet is strict, the training is hard – if you do not recover, even walking out to your mailbox will be difficult!
My goal and desire is that everyone who is perfecting his or her physique would be sure to measure their body fat (and lean mass) as they go along. It is crucial for people to stay focused on fat loss and lean mass gain. Too many people are hooked on weight loss or weight gain, not caring if it is coming from fat, water, or lean mass. Even if you are doing as the medical and lay literature suggest, losing 2 pounds of scale weight per week, research tells us that some of that is lean mass. If you want to lose significant amounts of body fat as rapidly as possible, you need to be sure where the weight is coming from, fat or muscle.
Why keep track?
If you use the codeword “calipers” during checkout, you get 15% off your order for being part of the W10 program!
The rational for skin fold testing is that there is a relationship between the fat located in the depots directly beneath the skin and that of internal fat and body density. A special caliper is utilized to measure the skin fold thickness in millimeters at specific sites on the body. The most common sites include the triceps, chest, subscapular area (back), suprailiac (hip region), abdomen, and upper thigh. Skin fold measurements are utilized two ways: The first is to take the sum of all the measurements as a relative degree of ‘fat to lean’ among individuals. The second way is to use skin folds in conjunction with mathematical equations to predict percentage body fat. These equations are population specific and accurate when similar populations are tested.
Advantages to skin fold testing are simplicity, accuracy when done by experienced (or well practiced) persons, and excellence in detecting change when done by the same person, in the same sites, under similar circumstances.
Real Life Example
I am going to give you an example of comparing before and after body fat measurements in order to better understand their utility. One of my clients from Colorado, L.D., participated in a 12-week transformation program offered at my clinic. He had a starting body weight of 182 pounds, and his body fat percentage was 16.1%. If we take 182 pounds multiplied by 0.161 (when multiplying percentages you need to move the decimal point two places to the left) we get 29.30 pounds. This means that out of a total scale weight of 182 pounds, he had 29.30 pounds of body fat. If we subtract that 29.30 pounds of body fat from his scale weight (182 – 29.30), this leaves us with a total lean mass weight of 152.7 pounds.
L.D. followed prescribed eating programs and exercise routines similar to the ones outlined in this 10 week program. He started with a keto run (all diets explained later), changed to an isocaloric, and rotated a modified carb drop every few weeks. We tracked his progress weekly via scale weight and skin calipers, and made adjustments to his total caloric intake and exercise routine accordingly.
L.D. had a finishing body weight of 177 pounds and his body fat percentage was 5.5%. If we take 177 pounds multiplied by 0.055 we get 9.74 pounds. This means that out of a total scale weight of 177 pounds, he had 9.74 pounds of body fat. If we subtract that 9.74 pounds of body fat from his scale weight (177 – 9.74), this leaves us with a total lean mass weight of 167.27 pounds. Now, for you overly anal retentive out there, some of this is water weight – water weight is included in the lean mass equation. So what? He made a great change and better yet, he looked like he made a great change!
To summarize L.D.’s results:
I use this example for a couple of reasons. First, L.D. is an ‘average person’; in other words – he did very well, but not the extremes that some marketing may boast. I have had clients who when placed on the same type of eating programs have gained 30 pounds of lean mass and dropped 60 pounds of fat. But there is one kicker to this particular client of mine. He was 60 years of age at the time. Now – if a 60-year-old can get those kinds of results, in such a short time frame – what are you waiting for? That goes for men and women of all ages! At the risk of sounding like a broken record – you MUST measure your body composition to ensure your results are the right kind of results. And/or, if you are not getting the desired results – change things!
If you are interested in ordering a set of calipers with instruction manual click HERE
The EXERCISE PLAN
Every week or so I am going to give you a new resistance training program. It will vary style, reps, sets, form, speed, type, etc. I will even throw in a number of (likely) new exercises for you to try. Under each week page, we will have a video for you to watch, that will outline exactly what you should do, and on what day. AND…unless they are specifically excluded, calves and abs should be done daily!
As far as cardio goes: I hate cardio. I won’t lie to you. It is truly a necessary evil in the sport in my opinion. I have provided you with a recommended cardio program throughout the plan and it is listed in the summary chart of each week. You should be a high self monitor and do the following: If you are dropping weight/lean too quickly, cut back on the cardio routine. To keep numbers in a place you can go back in and see what you did in the future, simply cut your cardio in ½ (if it says do a 20 min HIIT, do a 10 min HIIT instead). Your other option is to play with your calories. I will leave that up to you. I will be providing tidbits of advice throughout the program including how to make fine tune adjustments so you can really use the program to dial yourself in.
The EATING PLAN
This plan is a high protein plan. We all know the value of protein, and you can read more than your share by reading any of my books or articles on my web site.
Based on the numbers from your measurements you did, you will design your eating plans. That is 10 separate dietary plans based on the algorithms I have designed, and based on the average changes I see when people follow it. Notice I said average – you are obviously not average, so what do we do about that? That’s why you are doing the program – to figure out for yourself what works with you. Some of you will gain quickly, and therefore need to adjust your intake quickly, others will gain slowly. Some of you will change in ways you do not want – that’s why you need to take responsibility and change the eating plan as I suggest as you see (or don’t see) results.
For this eating plan, you must calculate your protein intake for each week. This is one calculation you must do, because you could in theory guess the amounts of carbohydrates and fats you will need to consume after you derive the protein amount. I think an adequate number of grams of protein for most people to eat with the goal of gaining lean mass while maintaining or possible decreasing fat mass while following these vigorous exercise programs, is approximately 1.5 to 2.0 grams of protein per pound of LEAN MASS. If your lean mass is 200 pounds, you need 400 grams of protein a day to help you put on some good lean mass. This equates to 1600 calories in protein a day. By modern standards this sounds like a lot, but the rest of the world does not have the same goals we have. Remember, choose lean meats, avoid processed proteins when you can, and use protein supplements when and where they’re needed.
Once you have determined the amount of protein you need, you need to equate that to real food. I have provided a chart to help you do that (Click Here). This will give you the comparisons you need to figure out how much protein it will take to get to your suggested amounts. Be sure to spread protein out over your entire day, be it three meals or six – every time you eat you should be consuming some protein. I have made the calculations based on five meals a day. Your pre and post work out meals protein content will not be added in the total calculations as those meals are to stimulate growth and recovery hormones.
As far as carbohydrates go do the following: Vegetables fall into the free carbohydrate category. Have as much as you want, unless you are metabolically challenged (insulin resistance or diabetes), in which case stick with the low glycemic vegetables. Fruits are OK, just don’t eat too much and if your progress stops, cut the fruit out. In Appendix I there is a list of the lower glycemic fruits to pick from. As for the active carbohydrates, I will tell you each week if it’s a low carb week, a moderate carb week, or a high carb week. Based on this instruction, you will calculate your carbohydrate intake after you have determined the amount of protein you need to gulp down. Be sure to pick clean carbohydrates such as yams, brown rice, oatmeal, etc.
Our discussion of the macronutrient fat is just as simple: you need it. For simplicity, you can either assume you are getting from your protein sources, or you can calculate it out by simply taking your protein calories plus your carb calories and subtracting that number from your total calories. To find grams of fat, divide the fat calories by 9 (fat calories / 9 = fat in grams).
You will need the following variables to determine your eating plans:
Lean mass x Variable = Total Calories for the day
Low Calorie Variable: 10
Moderate Calorie Variable: 12.5
High Calorie Variable: 14
Calculate carbohydrates AFTER you determine your total protein need
Low Carb: 25% remaining Calories
Moderate Carb: 50% remaining Calories
High Carb: 85% remaining Calories
Protein amounts will remain constant no matter what type of eating style you are on each week. The total amount may change a little based on your lean mass changes, otherwise it is our dietary constant.
Do your measurements and calculations the same day each week at the same time of day. It’s optimal to determine changes under the same conditions if possible.
Your job is to train like crazy, sleep well, eat according to the menus, and review my web site for questions you may have. You can reach your goals, but it does take some effort to learn what your body likes and does not like. My goal is to see you succeed both in the short run, but more importantly – long term. Why work your but off to get to your goals, and then turn around and lose it?
Every one of you is different. I am not there to monitor you, kick you in the back side when needed, or give you a high five as you kick some hinny so I hope these little caveats will work just like me as your personal trainer. You may need some fine-tuning within the program itself. That being the case, as you go through each week, use the provided calculations based on your changes and please make use of the following as a frame of reference for said ‘fine-tuning’:
[toggle title=”Experience – Decreased muscle and fat (everything went down!)“] Intervention – If you are a beginner, continue the same for one week, as occasionally the fluid shift that occurs will give this reading. If you are more advanced, increase your calories by 200 a day and recheck it in one week. [/toggle]
[toggle title=”Experience – Increased fat, muscle stayed the same or increased”]Intervention – Decrease your total daily calories by 200 a day. Recheck everything in one week.[/toggle]
[toggle title=”Experience – Muscle and fat stayed the same – no changes”]Intervention – Continue on with the plan as directed or decrease your total daily calories by 100 a day. Recheck everything in one week.[/toggle]
[toggle title=”Need to email your Drill Sargent?”][gravityform id=”64″ name=”10 W – Do you need to email your Platoon Drill Sargent?”] [/toggle]
[notice] This program is not intended to replace medical advice. Nothing can compare to a face-to-face conversation with your doctor in relations to your health. If you are sick, or suspect you are sick, you need to see your doctor. If you are taking prescription medication, talk to your health care provider before making dietary changes as the metabolism of the drugs you are on may be affected. Talk to your doctor before starting an exercise program. It is also essential that you talk to your doctor in relation to any supplements you may be taking, or plan to start after reading this program. Supplements as well as food can change the way your body interacts with drugs. [/notice]