CHRONICLES OF A MAD MAN'S METHOD
THE TAO OF MARK MCLEOD - FEEDING THE BEAST
"The reasonable man adapts himself to the world; the unreasonable one persists in trying to adapt the world to himself. Therefore, all progress depends on the unreasonable man."
- George Bernard Shaw.
The body is comprised of antagonistic properties that synergistically work together. This dynamic reinforces the notion opposites attract. Adaptation is the result of a stimulus applied in such a manor the body interprets it as unreasonable. Adaptation is the bodies maneuver to ready itself to unreasonable stimulus with the intent to accept such stimulus as reasonable. The goal of every athlete is to keep the body in a state of perpetual adaptation. This would ensure change. Unfortunately, many athletes believe that training is the only key to stimulate adaptation.
"The human body will not favorably reconfigure itself in response to ease sameness. Systematic struggle and stress are required to trip the hypertrophy trigger." "Hypertrophy is not a gradual or gentle event-rather the cellular equivalent of a nuclear explosion."
- Marty Gallagher
A cellular explosion is ignited by the stimulus of high intensity exercise. Weight training is the form of stimulus used by bodybuilder's. The most common misunderstanding by most bodybuilder's is the utilization of the energy used to fuel the adaptation to a cellular explosion.
Definition:
Krebs cycle: A cyclic series of biochemical reactions, usually in the mitochondria, that represents the final common pathway in all aerobic organisms for the oxidation of amino acids, fats and carbohydrates, and that converts the citric acid, etc. from food into carbon dioxide and ATP.
In layman's terms, Weight training is an expenditure of energy that stimulates a cellular explosion. This cellular explosion is another expenditure of energy. This expenditure leads to a hormonal response. The breakdown of muscle tissue stimulates protein synthesis.
Definition:
Protein Synthesis: The process by which amino acids are linearly arranged into proteins through the involvement of ribosomal RNA, transfer RNA, messenger RNA, and various enzymes.
These reactions must be adequately fueled. To be adequately fueled, a bodybuilder must eat. The process of eating stimulates digestion and the process of digestion is another energy expenditure. My experiences has taught me that most bodybuilder put too much emphasis on training and not enough emphasis on eating. Specifically, most bodybuilders eat but do not eat enough to fuel all these expenditures and gain appreciable muscle.
In the prior article, "Feeding the Beast", Mark was eating a contest diet. In a period of 28 days, Mark transitioned from 6 meals a day to 8 meals a day. He also went from doing 2hrs. of cardio a day to doing no cardio. In those 28 days, Mark lossed 5lbs and visually looked bigger, fuller and more defined.
NOTE: I'm not one to measure body fat on a bodybuilder nor am I one to have a competitor step on the scale unless they have to make weight. I want my athletes to rely on the scale and the sensations that come with eating, training and adaptation so they can be more in tune with their bodies.
Marks diet prior to his changes were:
MEAL 1: 12OZ CHICKEN 4OZ SWEET POTATO
MEAL 2: 12OZ TILAPIA 4OZ SWEET POTATO
MEAL 3: 12OZ CHICKEN 4OZ SWEET POTATO
MEAL 4,5,6 120Z TILAPIA 4OZ SWEET POTATO
This is what Mark looked like when we made his first program change:
This is the first progression of his dietary change October 10th:
MEAL 1: 10 EGG WHITES W 2 WHOLE EGGS AND 1 CUP OATMEAL(DRY MEASURE)
MEAL 2: 8OZ COOKED CHICKEN W 6OZ OF COOKED WHITE POTATO
MEAL 3: 8OZ TILAPIA W 4OZ ANGEL HAIR PASTA(DRY MEASURE)
MEAL 4: 8OZ COOKED CHICKEN W 1 CUP OF COOKED WHITE RICE
MEAL 5,6:8OZ LEAN BEEF W LARGE SERVING OF VEGGIES
Mark's cardio was reduced from 2hrs a day to 3 times a week, 30 minutes a session.
This is what Mark looked like by October 19th:
Marks next progression was made on this same day. His dietary change was this:
MEAL 1: 12 EGG WHITE W 2 WHOLE EGGS AND 2 CUPS OATMEAL(DRY OATMEAL)
MEAL 2: 10OZ CHICKEN W 6OZ COOKED WHITE POTATO
MEAL 3: 10OZ TILAPIA W 4OZ ANGEL HAIR PASTA(DRY MEASURE)
MEAL 4: 10OZ COOKED CHICKEN W 1 CUP COOKED WHITE RICE
MEAL 5,6,7 LEAN BEEF W VEGGIES
Mark's cardio remains at 3 days a week, 30min per session.
Mark's next dietary change came on October 27th, 8 days after his prior change. 1 cup of cooked white rice was added to meal 5. Mark progressed from 4 carb meals to 5 carb meals. This progression was made because Mark was consistently low on energy and his muscles always appeared flat. He also loss 3lbs.
NOTE: When properly applied, complex carbohydrates will stimulate metabolism while providing necessary energy. This is not a free ride however. This addition must be earned with consistent high intensity training.
Over the next 12 days, October 27th to November 8th, Mark loss 2lbs. This is what he looked like:
This is the next progression made in his dietary program:
MEAL 1: 12 EGG WHITES W 2 WHOLE EGGS COOKED IN 1TBSP OLIVE OIL 2CUPS OF OATMEAL(DRY MEASURE)
MEAL 2: 10OZ COOKED CHICKEN W 8OZ COOKED WHITE POTATO
MEAL 3: 10OZ TILAPIA W 4OZ ANGEL(DRY MEASURE)
MEAL 4: 10OZ COOKED CHICKEN W 1 CUP COOKED WHITE RICE
MEAL 5: 10OZ COOKED CHICKEN W 1 CUP COOKED WHITE RICE
MEAL 6: 10OZ LEAN BEEF W 8OZ COOKED WHITE POTATO
MEAL 7,8: 10OZ LEAN BEEF W VEGGIES
Cardio is eliminated from Mark's program.
Mark's net loose was 5lbs. His cardio was decreased from 2hrs daily to none at all. HIs meals were increased from 6 meals daily to 8 meals daily with more animal proteins at and fish decreased to his post workout meal only. Throughout the process, Mark became leaner, looked bigger and this number of days weight training stayed the same. The nutrition and cardio are two components of a program. The primary training component of his program is weight training. His style of training and intensity during his training changed dramatically. That's another article.
In the next article, I will highlight the accessories of Mark's program, supplementation...BUILD YOUR BEAST.
Author: Tony "Tio Grande" Racanelli
38yrs combined training personally and professionally Videographier/YouTube Channel Chronicles of a Madman Scholarship athlete,Track & Football(2 National Championships 84,86 & 87 National Runner-Up Carson Newman College) Winner of Multiple Bodybuilding & Power Lifting Titles Trainer of IFBB Professionals, NPC National Champion & National Title Holders. Trained by Elite Trainers IFBB Pro Ron Coleman,Brian Chamberlain,Dave Marinelli, John Defendis & Steve Michalik. Mike Davies & Chris Aceto(Trainers of Mr. & Ms. Olympias)
I can be contacted at:
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