James is a 31 year old Auditor, CPA who has been weight training for the past 12.5 years.  He is involved in high intensity workouts to build power, strength and increase muscle mass and is currently training for competition.
 

Fitness Goals:

James' goals include lowering his percentage of body fat and increasing his strength.
 

Athletic Achievements

James has been competing since 1992 and first qualified to lift at the U.S. National Championships in 1998, placing 13th.
In 2001, James placed 7th in the 94kg weight class at the U.S. National Championship.  
 

Nutrition:

James eats at least 4 times a day, with an occasional snack in between meals such as yogurt, nuts, cottage cheese, or fruit. His diet consists mainly of meat, vegetables, and salads. Sources of protein include beef, chicken, eggs and tuna. He consumes a lot of yogurt, cottage cheese, cheese and skim milk. James relies on protein supplements such as MetRX and various protein bars as a meal replacement three to four times a week . He drinks approximately 6-8 liters of water per day and avoids alcohol, tea and coffee. He limits his intake of processed foods but admits to having a weakness for ice cream on occasion.
 

Supplementation:

Creatine 5-7 grams each day, with additional 5-7 grams on workout days.  protein (as previously noted, MetRX, various protein bars, etc.) and a multi-vitamin.
 

Hobbies and Special Interests:

James likes to golf and bowl and notes  that "both are non-strenuous and relaxing" (in direct contrast to his rigorous training schedule).   James also owns two rental properties that keeps him quite busy. 
 

Reason for Participating in the Study: 

" I have never been able to get myself in what I would consider A+ shape.  I have always been very active, but have never been able to achieve a very low body fat percentage.  I would like to be able to increase my strength while maintaining or lowering my body weight. 

Although I have been competing at 207lbs for the last 4-5 years, I feel like I can do the same weights at competitions at a bodyweight of 187 that I have been doing at 207.  I just need a kick in the butt to get to that weight.  But if I can lower my body fat, get stronger and still weigh 200-207, that would be great as well.  From what I have read about this product on your website, it appears that your product will help me do that.  I want to qualify and compete at the Nationals in 2005, which is being held in Cleveland, Ohio.
 

Olympic Weightlifting: 

James' training full body workouts, 3-4 days per week, ranging from 1.5 to 3 hours in length. 
 

WORKOUT INFORMATION
Level of Training:  Advance
 

Exercise

Snatch - WO 1

55-107.5

Snatch - WO 2

55-90

Clean & Jerk  - WO 1

70-137.5

Clean & Jerk  - WO 2

70-117.5

Back Squat - WO 1

60-175

Back Squat - WO 2

60-142.5

Front Squat

60-155

Snatch Pulls

90-120

Clean Pulls

125-155

Press

40-67.5

Good Mornings

60-100

Hyperextensions

0-20

Abdominals

0-10

Health and Fitness Background by James McAlister: 

I started Olympic weightlifting at the age of 19. I had always been very active and played three sports in high school: football, basketball, and baseball. I didn’t pursue playing any of these sports in college. In college, I had a friend who was starting to compete in Olympic weightlifting and began working out with him.

My first competition was in February 1992. I weighed 147 lbs. (66.82kgs.) and totaled 150kgs. As I continued training, I began putting on weight at a rate of about 8-10 lbs. per year for the next seven years. I first qualified to lift at the U.S. National Championships in 1998, placing 13th. My best finish at Nationals came in 2001. I weighed 204 lbs. (92.6kgs.) and placed 7th in the 94kg weight class, totaling 285kgs (tie for personal best total).

I have always found it easy to put on weight and to move up the weight classes. The biggest challenge for me has been to stay at a consistent weight. I never been fat, but I can’t seem to achieve a very low body fat percentage. I eat better than most people, but I can’t seem to stay on a very strict diet that would enable me to drop my body fat to a level that I would like.

I have several goals right now. The first one is to get my body weight back down to 200-205 lbs. (currently around 215). The second is to qualify to lift at the 2005 Nationals which are to be held in Cleveland, Ohio. I must total 282.5kgs to qualify for the 94kg weight class. Thirdly, I want to beat my career best total of 285kgs. I also want to beat my career best in the snatch (127.5kgs) and clean & jerk (160kgs).

Outside of lifting, I enjoy participating in just about any type of athletics. I like to golf and bowl to relax.
 

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