Fit Doc's Apothecary
Questions and answers with DeWayde Perry, M.D. |
CHANGES IN TRAINING?
Q I really enjoy your column and have learned quite a bit. In BodyMuscle #7, you outlined your three-day per week training program, training each bodypart once per week. I know you're not only an expert, but also a student who is always studying and evaluating the results of your training, nutrition, and supplement programs. Have you made any changes to your workout. FD Thank you for the complimentary words. Following my 2004 competitive season, I decided to compete as a light-heavyweight in future competitions. In an effort to gain as much lean tissue as possible, I dramatically increased my caloric intake and embarked upon an ambitious off-season training program. I still train three days per week; however, main muscle groups are trained twice per week as whole-body sessions using a low volume of sets and repetitions. The following is an outline of my current regimen (sets in parenthesis, 6-8 reps):
DAY 1: chest (4), back (4), shoulders (4), bicep (2),
tricep (2), hamstrings (3), quads (4)
Supplementation is an integral component of my training routine. I
consume 40 grams of branch-chain amino acids during each session
and conclude each training period with an antioxidant supplement.
I will provide readers with an update in future editions of
BodyMuscle.
DAY 2: off DAY 3: abs (4), forearms (4), trapezius (4), calves (6) DAY 4: off DAY 5: chest (4), back (4), shoulders (5), bicep (2), tricep (2), hamstrings (3), quads (4) DAY 6/7: off DIGESTABLE PROTEIN? Q How much protein can a hard training bodybuilder digest at one time? I've heard that you cannot digest more than 30 grams at one time? Is this the truth? FD Bodybuilding is replete with urban myths. The belief that one cannot digest more than 30 grams of protein per meal is one of those myths. The ability of an individual to digest protein is dependent upon several variables which include hydrochloric acid, gastric juice, and enzyme secretion in the stomach. These substances, among others, determine the amount of protein that is digested per meal. Since these factors vary between individuals, so does the amount of protein digested. Other variables which will influence one's ability to digest protein are the type of protein, ie, whey, casein, free-form amino acids, etcetera, and in which form the protein is consumed (liquid or solid). Before dietary proteins can be used to build muscle, not only is digestion required, but also absorption and assimilation of the individual amino acids. The rate in which these processes occur also varies between individuals. The more important question for hard training bodybuilders is the amount of protein to consume per day. Approximately 1-1.5 grams of protein per pound bodyweight will be sufficient to promote protein synthesis, positive protein and nitrogen balances. CONFUSING FOOD PYRAMID? Q I am a bit confused by the types of foods often recommended to bodybuilders and then I look at the Food Pyramid and see that many of these foods are the ones I need in the least amounts. Is there an explanation? FD The familiar Food Pyramid was introduced in 1992 to graphically illustrate what the USDA felt were the optimal food amounts to promote healthy living. The pyramid was designed to address the nutritional deficiencies plaguing over 50% of Americans. The obesity epidemic which began in the 1980's spawned a need for the USDA to provide dietary direction to Americans. Though well-intended, the food pyramid is profoundly flawed. Most forward-thinking nutritionists have sharply criticized the current pyramid for a myriad of reasons. In fact, a newly revised USDA Food Pyramid is scheduled to be released in early 2005. Experts now emphasize the need to increase lean protein consumption and decrease or totally eliminate the ingestion of refined carbohydrates. Healthy fats and oils including monounsaturated fat and essential fatty acids are important constituents in maintaining a healthy body. Both healthy fats and oils will command a larger area of the new pyramid. While the amount of carbohydrates required in one's daily diet continues to be an area in dispute, the need to increase the ratio of low glycemic carbohydrates to high glycemic carbohydrates is an accepted fact. Most importantly, increased water intake needs to be reinforced in the new pyramid. The majority of people understand the importance of water, but the USDA did not depict water intake in the 1992 version. If one looks at the proposed changes for the 2005 USDA Food Pyramid, one will find that the new design will look similar to the nutrition programs of many strength athletes. I suggest continuing with a program designed for strength athletes and leave the USDA Food Pyramid for those who may not engage in regular athletic activity. FIT DOC's SECRETS? Q I've watched your bodybuilding career (online) after saw your first article in the No Nonsense Newsletter. I know you've been bodybuilding since 1995. You keep improving every year (even ten years later). What's your secret? FD I have no secrets, but I believe the following four factors have been instrumental in my improvement. Discipline: A system of self-control that promotes orderly conduct and efficiency. Discipline applies to every aspect of my training, nutrition, and supplementation. Persistence: I not only look at bodybuilding for the competitive outlet it provides me, but also for the promotion of lifelong healthy mind and body. Develop short and long-term goals and persist in meeting each of them. |
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