Max's Muscle Up Challenge - A How To Win Guide
By John Montgomery
The Max’s Muscle Up Challenge category has been designed for male competitors from beginner to the advanced trainer to motivate them to transform their physiques through healthy eating and training habits. This year the judges criteria has changed slightly as they are not only looking for overall weight loss but increased lean mass and overall condition for that “shredded” look.
The following will illustrate the steps needed to give competitors the best opportunity to reach their health and fitness goals as well as hopefully putting them in with a chance to win some of the $200,000 worth of great prizes Max’s have to offer.
Chapter 1. Before you lift a weight......
Set Goals- It is very important that you set both short and long term goals. Short term goals can be assessed weekly and may be as simple as just completing your training and diet regime for that week, Increased strength and decreasing body fat %. Your long term goals should stretch the entire 12 week period i.e. What you want to look like at the end of the competition. Visualize this person you want to become and remember it as this image will become a powerful motivator during those times when it all seems too hard and you find yourself ask the question Why? This image becomes the answer. Finally keep your goals achievable, There is no point setting unrealistic goals all you will be doing is setting yourself up for failure from the start which will have the opposite effect leaving you feeling hopeless and deflated. As the Max’s Muscle Up Challenge is a 12 week event you need to keep focussed. |
Make a Plan- Now you have your goals in place you need to make a plan of attack. Set up a time line from week 1-12 organizing your nutrition and training plan i.e. training type and frequency as well as your caloric and nutritional needs. It is also crucial that you organize your time well giving yourself enough time to action out your plans such as work, food prep and actually training. Set out a weekly/daily routine this will take the guess work out your schedule making it easier to execute your plan. |
Keep a Diary- Go out and get yourself a training diary to track your training progress and diet, take notes on how you felt for the week and take weekly photos, as well as your before and after pictures so you can visually track you progress while doing the Max’s Muscle Up Challenge. |
Create a Supportive Environment- Unfortunately “will power” is not always enough. You will need to create a supportive environment to help achieve your goals and action your plan. There will come a time during your diet when the urge for that junk food, like a beer, will arise and soon you will give in. An easy way to combat this is to remove the temptation all together by cleaning out the cupboards and fridge of any of these “tempting” foods. For your training join a gym. I find the action of physically preparing and going to the gym primes you mentally for a more efficient and intense workout, as well as giving you a wider range of exercise options. |
This year it will be easier than ever to get support as Max’s has provided a number of challenge ambassadors & trainers to help you stay on track.
Chapter 2. Training & Nutrition......
Both training and nutrition go hand in hand and both are as important as the other. Both training and diet need to constantly and periodically change, so to not allow your body to become comfortable, as this will lead to a plateau and stall your gains. Below are both Training Routines and Diets set out in 2 x 6 week phases.
*Phase 1.1: Weeks 1-6 of the Max’s Muscle Up Challenge
Increase Lean Mass (Diet)
During this first phase focus on lean mass building, Larger muscle burn more calories making the stripping phase easier. Surprisingly you do not want to initially restrict your calories too much as you need to be in a slight calorie surplus to gain muscle eating all forms of macros (i.e. protein, carbohydrates and fats) so shoot for between 2500-3000 calories per day to begin with and focus on eating clean forms such as lean meats, low fat dairy, whole grains and good fats sources. By keeping it clean and healthy you are also getting the benefits of all the vitamins , minerals & fibre available for the body to perform at its best. The diet below 1:1 carb cycle switching between low and moderate carb intake every other day while using good fat sources on the low days to keep the overall calories at a constant level over a seven day cycle.
DAYS 1, 3, 5: Moderate level carbohydrate
MEAL |
Food breakdown |
Breakfast |
1 cup rolled oats (dry), 1 medium banana,1/2 cup(125ml) skim milk + Cheese omelette (25g low fat cheese, 6 egg whites, 2 whole eggs, 1 cup baby spinach) |
Morning snack |
2 scoops Max’s WPI mixed with water + 1 medium apple |
Lunch |
150-200g skinless chicken breast (raw weight) 200g Brown rice (cooked weight) 1 cup broccoli florets |
Afternoon snack |
2 scoops Max’s WPI mixed with water + 30g natural almonds |
Dinner |
150-200g white fish (raw weight) + large salad or 2 cups of steamed veggies |
Before bed |
1 scoop Max’s nite time protein + 125g low fat cottage cheese +1 tsp natural peanut butter (mixed together) |
Other Daily supplements |
Pre workout:1 scoop Max’s shock shots + 1 scoop Max’s cre8 carnage +2g L-carnitine During: 2 scoops Max’s hybrid BCAA’s Post workout: 1 scoop Max’s cre8 carnage + 2 scoops Max’s WPI + 5g NAGG Glutamine mixed with water |
DAYS 2, 4, 6: Low level carbohydrate
MEAL |
Food breakdown |
Breakfast |
1/2 cup rolled oats (dry),1/2 cup(125ml) skim milk + Cheese omelette (50g low fat cheese, 2 egg whites, 4 whole eggs, 1 cup baby spinach) |
Morning snack |
2 scoops Max’s WPI mixed with water + 50g natural almonds |
Lunch |
200g lean steak (raw weight) 1/2 large avocado large green salad |
Afternoon snack |
2 scoops Max’s WPI mixed with water + 50g natural almonds |
Dinner |
200g skinless chicken breast (raw weight) + 2 cups of steamed veggies + 1 tsp flaxseed oil |
Before bed |
1 scoop Max’s Nite Time Protein + 125g low fat cottage cheese +1 tsp natural peanut butter (mixed together) |
Other Daily supplements |
Pre workout:1 scoop Max’s shock shots + 1 scoop Max’s Cre8 carnage +2g L-Carnitine During: 2 scoops Max’s hybrid BCAA’s Post workout: 1 scoop Max’s Cre8 Carnage + 2 scoops Max’s WPI + 5g NAGG Glutamine mixed with water |
NOTE: water consumption- drink 2-3 litres each day
On day 7 allow for a relaxed day, trying to stay as clean as possible and getting in all of your macros giving yourself one cheat meal of what ever you wish. Repeat 7day cycle.
*Phase 1.2: Weeks 1-6 of the Max’s Muscle Up Challenge
Increase lean mass (Training)
-Use a 3 on 1 off, 2 on 1 off training split training once per day using moderate weight to cause hypertrophy for muscle growth.
Monday- Chest & Triceps |
Tuesday- Back & Biceps |
||||||
exercise |
sets |
reps |
rest |
exercise |
sets |
reps |
rest |
Flat barbell bench press |
4 |
10-12 |
1 min |
Lat pull downs |
4 |
10-12 |
1 min |
Incline dumbbell press |
4 |
10-12 |
1 min |
Barbell dead lifts |
4 |
10-12 |
1 min |
Seated chest press |
4 |
10-12 |
1 min |
Bent over Barbell rows |
4 |
10-12 |
1 min |
Dumbbell flys |
4 |
10-12 |
1 min |
1 arm Dumbbell rows |
4 |
10-12 |
1 min |
Triceps press down |
3 |
10-12 |
1 min |
Standing Barbell curls |
3 |
10-12 |
1 min |
Dips |
3 |
10-12 |
1 min |
Preacher bench curls |
3 |
10-12 |
1 min |
Skull crushers |
3 |
10-12 |
1 min |
Concentration curls |
3 |
10-12 |
1 min |
Cardio:
30min fast walk (6mp/h) on treadmill at the end of Monday weights session
Wednesday- Legs |
Friday-Shoulder & Abs |
||||||
exercise |
sets |
reps |
rest |
exercise |
sets |
reps |
rest |
Barbell squats |
4 |
10-12 |
1 min |
Seated military press |
4 |
10-12 |
1 min |
Leg press |
4 |
10-12 |
1 min |
Dumbbell lateral raise |
4 |
10-12 |
1 min |
Leg extensions |
3 |
10-12 |
1 min |
Rear delt lateral raise |
4 |
10-12 |
1 min |
Walking lunges |
3 |
30mtr |
1 min |
Barbell upright row |
3 |
10-12 |
1 min |
Lying hamstring curls |
3 |
10-12 |
1 min |
Dumbbell shrugs |
3 |
10-12 |
1 min |
Standing calve raise |
3 |
10-12 |
1 min |
Cable crunches |
3 |
15-20 |
1 min |
Seated calve raise |
3 |
10-12 |
1 min |
Hanging knee raises |
3 |
15-20 |
1 min |
Cardio:
30min fast walk (6mp/h) on treadmill at the end of Wednesday weights session
Saturday- Biceps & Triceps |
|||
exercise |
sets |
reps |
rest |
Standing EZ bar curls |
4 |
10-12 |
1 min |
Hammer curls |
3 |
10-12 |
1 min |
EZ bar preacher curls |
3 |
10-12 |
1 min |
Incline dumbbell curls |
3 |
10-12 |
1 min |
rope press down |
4 |
10-12 |
1 min |
Close grip bench press |
3 |
10-12 |
1 min |
EZ bar Skull crushers |
3 |
10-12 |
1 min |
O/Head Dumbbell extensions |
3 |
10-12 |
1 min |
REST DAYS: please note both Thursday and Sunday are rest days to allow the body to fully recover.
Training tip:
The key to growth is intensity if you find yourself constantly getting to the 12th rep it is time for you to increase the weight so that you fail closer to 10 reps. Eventually your body will adapt and overcome this adversity by becoming stronger and you will reach that 12th rep again, just increase the weight once again to stay one step ahead.
*Phase 2.1: Weeks 7-12 of the Max’s Muscle Up Challenge
Maintain strength & decrease body fat (diet)
In this phase the focus now becomes more about decreasing body fat while maintaining your strength and muscle mass. Calorie wise, aim for between 1500-2000 cals per day doing this allows us to be in calorie deficit forcing the body to use its stored energy ( body fat) as fuel. Once again focus on clean eating but this time restricting the carbohydrate intake further which will cause the body to use fat as energy more efficiently. The following diet is a 4:1 carb cycle with 4 low carb days followed by 1 moderate carb days, We need carbs to survive and function and to deplete our levels for too long can cause the body to begin to breakdown muscle and other tissue for fuel increasing the chance of injury while decreasing the bodies fat burning ability.
DAYS 1-4: Low carbohydrate intake
MEAL |
Food breakdown |
Breakfast |
1/2 cup oats (dry) made with water + Cheese omelette (50g low fat cheese, 2 egg whites, 4 whole eggs, 1 cup baby spinach) |
Morning snack |
2 scoops Max’s super shred mixed with water + 50g natural almonds |
Lunch |
150-200g Lean steak(raw weight) + 1/2 large avocado + Large green salad |
Afternoon snack |
2 scoops Max’s Super shred mixed with water + 50g natural almonds |
Dinner |
150-200g salmon fillet(raw weight) + large salad or 2 cups of steamed veggies + 1 tsp flaxseed oil |
Before bed |
1 scoop Max’s nite time protein + 125g low fat cottage cheese +1 tsp natural peanut butter (mixed together) |
Other Daily supplements |
Pre workout:1 scoop Max’s shock shots + 1 scoop Max’s cre8 carnage +2g L-carnitine During: 2 scoops Max’s hybrid BCAA’s Post workout: 1 scoop Max’s cre8 carnage + 2 scoops Max’s super shred + 5g NAGG Glutamine mixed with water |
DAY 5: Moderate carbohydrate intake - Remember that a condition of the Challenge is that you use Max's Supplements
MEAL |
Food breakdown |
Breakfast |
1/2 cup rolled oats (dry) made with water, 1 medium banana + Cheese omelette (25g low fat cheese, 6 egg whites, 1 cup baby spinach) |
Morning snack |
2 scoops Max’s super shred mixed with water + 1 medium apple |
Lunch |
150g skinless chicken breast (raw weight) 200g Brown rice (cooked weight) 1 cup broccoli florets |
Afternoon snack |
2 scoops Max’s super shred mixed with water + 30g natural almonds |
Dinner |
150g white fish (raw weight) + large salad |
Before bed |
2 scoops Max’s nite time protein + 1 tsp natural peanut butter (mixed together) |
Other Daily supplements |
Pre workout:1 scoop Max’s shock shots + 1 scoop Max’s cre8 carnage +2g L-carnitine During: 2 scoops Max’s hybrid BCAA’s Post workout: 1 scoop Max’s cre8 carnage + 2 scoops Max’s WPI + 5g NAGG Glutamine mixed with water |
NOTE: water consumption- drink 2-3 litres each day
*Phase 2.2: Weeks 7-12 of the Max’s Muscle Up Challenge
Maintain strength & decrease body fat (Training)
We will now increase the training split to a 6 on 1 off training all body parts twice a week with one session being heavy 6-8 reps and the other lifting more moderate weight so you reach the 12-15 rep range. the reasons we do this are that heavy training has a greater effect on increasing thermogenisis increasing the metabolic rate while the moderate day will help the shaping and conditioning of the muscle. Cardio will now be done 5 days a week preferably first thing in the morning before breakfast when your bodies glycogen (carb) stores are depleted.
Monday- Chest, Shoulder & Triceps (HEAVY) |
Tuesday- Back, Biceps &Abs (MODERATE) |
||||||
exercise |
sets |
reps |
rest |
exercise |
sets |
reps |
rest |
Flat bench press |
4 |
6-8 |
2 min |
Lat pull downs |
4 |
12-15 |
30 sec |
Decline bench press |
4 |
6-8 |
2 min |
Bent over Barbell rows |
4 |
12-15 |
30 sec |
Incline dumbbell fly |
4 |
6-8 |
2 min |
Straight arm pullovers |
4 |
12-15 |
30 sec |
Dumbbell shoulder press |
4 |
6-8 |
2 min |
Incline Dumbbell curls |
4 |
12-15 |
30 sec |
Smith machine shoulder press |
3 |
6-8 |
2 min |
Alternate hammer curls |
3 |
12-15 |
30 sec |
barbell upright row |
3 |
6-8 |
2 min |
Standing cable curls |
3 |
12-15 |
30 sec |
close grip bench press |
3 |
6-8 |
2 min |
lying leg raise |
3 |
20-30 |
30 sec |
Skull crushers |
3 |
6-8 |
2 min |
crunches |
3 |
20-30 |
30 sec |
Wednesday- Legs (HEAVY) |
Thursday-Chest, Shoulder & Triceps (MODERATE) |
||||||
exercise |
sets |
reps |
rest |
exercise |
sets |
reps |
rest |
Barbell squats |
4 |
6-8 |
2 min |
Flat dumbbell fly |
3 |
12-15 |
30 sec |
Seated leg press |
3 |
6-8 |
2 min |
Incline smith machine press |
3 |
12-15 |
30 sec |
Seated leg extensions |
3 |
6-8 |
2 min |
Standing cable crossover |
3 |
12-15 |
30 sec |
Straight leg dead lifts |
4 |
6-8 |
2 min |
Side dumbbell raise |
3 |
12-15 |
30 sec |
Lying hamstring curls |
3 |
6-8 |
2 min |
Barbell shoulder press |
3 |
12-15 |
30 sec |
Standing calve raise |
3 |
6-8 |
1 min |
reverse pec deck fly |
3 |
12-15 |
30 sec |
seated calve raise |
3 |
6-8 |
1 min |
rope press downs |
3 |
20-30 |
30 sec |
|
|
|
|
1 arm o/head extension |
3 |
20-30 |
30 sec |
Friday- Back, Biceps &Abs (HEAVY) |
Saturday- Legs (MODERATE) |
||||||
exercise |
sets |
reps |
rest |
exercise |
sets |
reps |
rest |
chin ups |
4 |
6-8 |
fail |
Seated leg extensions |
4 |
12-15 |
30 sec |
Seated cable row |
4 |
6-8 |
2 min |
Smith machine front squats |
4 |
12-15 |
30 sec |
1 Arm dumbbell row |
4 |
6-8 |
2 min |
barbell squats( heels up) |
4 |
12-15 |
30 sec |
standing barbell curl |
4 |
6-8 |
2 min |
Walking Lunges |
4 |
12-15 |
30 sec |
EZ bar Preacher curl |
3 |
6-8 |
2 min |
Seated hamstring curls |
3 |
12-15 |
30 sec |
Concentration curl |
3 |
6-8 |
2 min |
leg press calve raise |
3 |
12-15 |
30 sec |
Rope crunches |
3 |
10 |
2 min |
1 leg standing calve raise |
3 |
20-30 |
30 sec |
Weighted decline bench sit ups |
3 |
fail |
2 min |
|
|
|
|
Cardio:
45 min fast walk (6mp/h) on treadmill first thing in the morning 5 days per week
Training tip:
To reduce the chances of overtraining while doing the Max’s Muscle Up Challenge, try not to perform the same exercise twice in the same week but if you need to add a variation for instance change hand or foot positioning, use rope attachments instead of bars and use EZ bar instead of straight.
Finally after any workout you always need to stretch by doing this you increase joint flexibility blood flow and recovery while also reducing the risk of injury.
Chapter 3: 12 weeks later......
You have worked hard for 12 weeks to win the Max’s Muscle Up Challenge and the final thing you must do now is show off your results in the “after” shot. I recommend using a HDR camera because this photo may literally be the money shot, so you want every detail of your shredded new look to stand out for the judges to see. Make sure you remember a current copy of your news paper, for date verification and always smile. Be proud of what you achieved and carry the lessons learnt through the competition throughout your everyday life.
Good Luck.....