Well, the latest Lab Rat SHOWTIME video should be up tomorrow and I'll get some of the stats from the program (bodyfat, weight, etc) on the blog shortly. I just wanted to quickly thank Dr. Jim Stoppani, our Senior Science Editor and also the host of the M&F RAW videos. This SHOWTIME program was his baby (training, diet, supplements, etc) and it was really great having Jim's help. If you haven't already seen any of Dr. Stoppani's videos you need to check them out....M&F RAW!
We'll be getting the video up soon but I wanted to give you a quick peek at one of the "after" pictures from the 4-week SHOWTIME TRAINING PROGRAM. This picture was taken outdoors, in just a few minutes, with no special lighting or retouching. I want to thank the photographer, Isaac Hinds, for taking the time to snap the pictures for me. We took them in literally just a few minutes so I can only imagine what kind of work he can do with adequate time and set-up. Isaac can be reached at LIFT STUDIOS at www.liftstudios.com
OK, I haven't been on here in awhile so I apologize. It's been a busy month. I've had a lot of business travel recently and even celebrated my birthday as well.
I wanted to jump on here real quick and give an update on the SHOWTIME training. I already finished my four weeks and I'm about to post the video on the homepage and also the "after" pics. I was really happy with results that I got in just 4 weeks. This program really worked. I've done very strict diets before and this diet really wasn't that restrictive or difficult...I would actually say that this was a "real world" realistic diet....something that anybody with a normal day job would still be able to follow. I had a friend once say, "it's not like we sit in front of a protein blender all day".
The training portion of the program was great as well. I enjoyed the fast-pace of the supersets and the HIIT training. My workouts were short and sweet. On even the longest days I was able to get out of the gym in less than an hour and fifteen minutes.
Later I'll post all the before/after numbers and pictures. Check back soon.
James "Lab Rat" Grage
Today will be my 6th day on the "Show Time" program. I've been doing my best to stick to the diet component. This first week was easy in the sense that the foods didn't feel restrictive at all....this didn't feel like a diet that was squeezing me...yet. I'm sure it will get harder. The most challenging part for me is making sure I get each of my meals in. I get busy during the day and then have to play "catch up".
Not sure if you saw the video introducing the program. If not you can find it here: http://www.muscleandfitness.com/lab_rat_showtime/videos/128
In the video we did both weight and bodyfat measurements. On the first day I weighed 187 and 11.3% bodyfat (according to electrical impedance). This brings my total fat weight to just over 21 lbs of fat and my lean mass to roughly 166 lbs.
187 (total weight) x 11.3% (bodyfat %) = 21.1 (fat weight)........187 lbs (total weight) - 21 lbs (fat weight) = 166 lbs (lean mass)
At the end of the 4 weeks I would ideally like to be at the same total bodyweight and just have my fat come down. If I could get back in to single digit bodyfat, say 9%, here's what the math would look like:
187 (total weight) x 9% (bodyfat %) = 16.8 lbs (fat weight).....187 lbs (total weight) - 17 lbs (fat weight) = 170 lbs (lean mass)
So, if I wanted to stay the same bodyweight (187) and get into the single-digit bodyfat percentage (9%) then that means I'm going to have to gain roughly 4lbs of lean mass over the 4-weeks, in addition to losing the bodyfat.
At just one-week in I feel like I'm already making progress, so we'll see where I end up. Since I'm now eating more consistently and getting the proper muscle-building nutrition, calories and supplements, I feel like the 4 lb gain in muscle is achievable, especially in combination with the intense weight training program.
That's it for now. - James "Lab Rat" Grage
Besides bodyfat and bodyweight, I thought one of the best ways to measure progress over the next 4 weeks was by using some "before & after" pictures. I'm posting the "before" pics here and then in 4 weeks we'll do it again. If I have time I'll take some weekly pics to see the gradual transition. You'll find these same pics on the "Lab Rat" video that we're editing right now. We'll try to get that posted tonight or tomorrow morning.
Today was my first day of the "Show Time" training, nutrition and supplement program. I picked up all my supplements already. Last night I went to the grocery store and bought all my food for the diet. I used the Show Time diet as my shopping list. You can find the diet online here: http://www.muscleandfitness.com/show_time_diet/nutrition/139
This evening I went to the gym and did DAY 1 of the training program. It was an ass kicker. The combination of the supersets, zero rest between sets and the HIIT cardio (high intensity interval training) wore me out. Hit chest, shoulders and triceps. You can find the workout on www.muscleandfitnesstrainer.com after registering for free. You'll find it under M&F HARDCORE workouts.
After the workout I went and did my bodyweight and bodyfat percentage. We tried three different methods for testing (electronic calipers using a 3-point method, regular calipers using multiple sites and then electrical impedance). The most accurate is always going to be hydrostatic (water tank) but we didn't have that available. For future testing we'll probably just do the electrical impedance which put me at 11.3% bodyfat as a starting point. I also did some before pictures. I'll put those on the next video but I'll also post them here.
That's it for now. I'll keep you posted. - James "Lab Rat" Grage
It's Saturday and I am trying to get myself prepped to start the "Show Time" program this Monday. I will be utilizing a complete 4-week plan that includes a training regimine, nutrition plan and supplement program. On Friday I received an email from Dr. Jim Stoppani, host of the M&F RAW video series and the Senior Science Editor for Muscle&Fitness magazine. In the email Dr Stoppani sent me a spreadsheet of the supplements that I should take during the next 4-weeks to maximize my fat-loss and lean-muscle gain. I thought I would share that information with you here....
I've been reading through some of our most recent issues of Muscle&Fitness magazine looking for a complete plan to get ripped fast....and I found the perfect program. In the July 2009 issue of Muscle&Fitness (Hugh Jackman on the cover) there is a 4-week workout routine by Dr. Jim Stoppani, our M&F Science Editor. The workout is on page 152 and it's titled "It's Show Time". This is the 4-week "Show Time" training program to get lean quick. The workout is comprehensive and and also includes the cardio sessions to work hand in hand with the training to burn fat fast.
The only thing I was missing was the nutrition component but then Jim reminded me that on www.MuscleandFitness.com there is the 4-week "showtime" diet to go along with the training regimine. We will be posting both the workout and the nutrition program on www.muscleandfitnesstrainer.com so you can download the exact same plans. You can also reference the M&F RAW videos, by Dr. Jim Stoppani, for tips on some of the training techniques, including the "HIIT Training" that is referenced in the program.
Now I'm armed with all the information I need and this sounds like a perfect "Lab Rat" experiment. We'll see if I can put this information to the test....or maybe more acurately, put myself to the test. I know the training will work, I just need to put myself to work. I'll be starting the workouts this coming Monday. I'm going to try and get on here (blog) as much as possible during the four weeks and detail my workouts and nutrition. In the "Lab Rat" videos http://www.muscleandfitness.com/lab_rat/ I'll chronicle the workouts and my progress.
Wish me luck.
We just posted the newest "Lab Rat" video today, which was filmed at the 2009 Mr. Olympia Expo. I just wanted to quickly thank BSN and MHP, as well as their athletes, for participating. In this segment you'll see the Muscle&Fitness Strength Bands (available at www.strengthbands.com) put to the test. Check it out. -James Grage
I wanted to quickly introduce myself. My name is James Grage and I work with Muscle&Fitness Magazine. I work on the business side of the publishing world versus the editorial and creative process so I'm not a fitness expert, nor a trainer or more obvious...a writer! LOL. Aside from the fact that I'm very blessed to work with the very knowledgeable staff at M&F, who truly are the authorities in the areas of training, supplementation and nutrition, I'm just an average guy who loves to workout. I trust in the expertise of our Editors and Contributors and although I've been training for 18 years, I still am always open to new ideas in training and nutrition. I am constantly visiting our website and flipping through the magazine to pick up new bits of information....and I'm very fortunate to have access to some of our staff when I have questions. With all that said,I'm not going to position myself as some sort of expert but instead an average guy who just wants to take the pages out of the magazine and put the workouts to the test. I'll do my best to leave my ego at the door and give honest feedback. Please always feel free to share questions, comments or suggestions. - "Lab Rat"
