MB Madaera
Lost 31.7 lbs fat
Built 11.7 lbs muscle


Chris Madaera
Built 9 lbs muscle


Keelan Parham
Lost 30 lbs fat
Built 4 lbs muscle


Bob Marchesello
Lost 23.55 lbs fat
Built 8.55 lbs muscle


Jeff Turner
Lost 25.5 lbs fat


Jeanenne Darden
Lost 26 lbs fat
Built 3 lbs muscle


Ted Tucker
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Built 4 lbs muscle

 
 

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"Doing more exercise with less intensity,"
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admnautilus

Washington, USA

IronMoose71 wrote:
Jeff,
Its me Eric. Really good to see your doing so well, this thread has been a big motivation to a many of us, so many thanks to you and Dr. Darden for this. My sleep has been my biggest problem due to shift changes, and just not going to bed earlier. Its good to learn from someone else. Keep up the hard work Jeff, we're rooting for you to hit your goal.


Thank you Eric and same to you. I am sure you will reach your goal. The nice thing about this thread is everyone is so supportive instead of trying to beat each other up. Thanks for everyones kind words.

I am off to California for long weekend at Disney. This will be tough to stay on track but I have been planning for weeks to stay on my program. I am even going to find a scale and workout area down there. I will try to update on Saturday after weigh in. Jeff
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Ralph Atkinson

I am seriously thinking of giving this HIT a go, God knows I need it! I'm 39 weigh 215 & stand 5.8. with a BMI of 32!! Yes thats right I need help. I have Dr Darden's HIT book & want to follow the program that David Hudlow followed in the HIT book but he went on to follow a plan in the Bowflex Plan. Are there any tipa any of you guys can give me please? Yours Desperately Ralph Atkinson. York, England
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blinkfab

Dr. Darden I had a question for you on one of your book "The Bowflex Bodyplan." I wasn't to sure if I qualified for the Hard-body cix week challenge.
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McNultyEssex

Hi Ralph,

My tip is to do the basics right, as in 'The New HIT'. Focus on achieving maximum intensity, with excellent form, and rest well in between.

No gimmicks, just hard work. Good luck!
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McNultyEssex

Hi Riker,

Just a suggestion, but it's unlikely that the body responds to any deficit in calories in vs. calories out, by losing fat. The human body is more complex than that; like you point out, metabolism is likely to slow if you're not consuming enough calories, and the constant hunger you feel is a message from your body that more calories are actually needed. Insulin causes your body to store fat, and insulin is secreted in response to carbohydrates. There may or may not be a clue in this.

For this reason, the necessity to do hours of "cardio" to burn a few hundred calories is questionable. Particularly, since the loss of calories is likely to make you feel hungry again.

Exercise should be about stimulating muscle mass increases, nothing more, nothing less. This doesn't mean doing hours of low intensity "cardio". What is needed is brief, intense training.

If the exercise is right, your muscles will grow, and you'll need to consume more calories as your BMR increases.

Exercise hard, rest well, and listen to your body concerning hunger. You don't grow because you're eating more, you eat more because you're growing.
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Ellington Darden

tygastyle385 wrote:
I'm competing for the first time ever in a little more than 5 weeks time. what should be creatines role in my last week of preparation, esp. those last few days when im limiting my water intake?


Sorry, but I don't have any experience with using creatine immediately before a bodybuilding competition.

Ellington

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Ellington Darden

Riker1964 wrote:
Dr. Darden, I am in need of nutrition advice. I am training HIT style, getting enough sleep, water, and creatine...but I don't understand the nutrition part of this equation. I have your books "New HIT", "32 inch stomach in 32 days", and "ASAP". I need to drop alot of bodyfat (about 35 lbs).

My understanding of nutrition is 60/20/20 carbs/protein/fats per your recommendation, but you state to have 1500 cals until the fat is all lost, which could be 3-4 months, maybe more. By keeping cals that low all the time, won't your metabolism stall and the weight loss stop well before the 3-4 months?

I was taught to find your BMR *WITH* activity, then take 500 cals off that number. Then have 3 of these "low" days, followed by one day at the BMR *WITH* activity. Repeat this zig zag until no loss happens during the week, then lower cals on both high and low days by 100-200 and fat loss happens again. The teach of this method recommends alot of cardio to burn the fat off, as well as weight training.

Using HIT, there is no cardio. Could you explain why one should do your method versus the method I just described? What works better, why, how, research to support it?

I tried 1500 cals at 60/20/20 and it was hard to get good meals in - for example, one meal would be 1 cup of chick peas...that's it. (40g Carbs, 14g Protein, 0 Fat). Not alot of variety and I wonder if one gets enough of the necessary nutrients in on a diet this low.

If anyone can help me with the nutrition part of the HIT routine so I can finally get this BF off, please help me out.

Thanx in advance...


I'm not for the zig-zag style of weight loss. Reread chapter 4 in the ASAP book. Also if you can get a copy of my book, Living Longer Stronger, and read parts IV and V. Those will help.

Stick with the carbohydrate-rich plan and 1500 calories per day. And be patient.

Ellington

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Ellington Darden

Ralph Atkinson wrote:
I am seriously thinking of giving this HIT a go, God knows I need it! I'm 39 weigh 215 & stand 5.8. with a BMI of 32!! Yes thats right I need help. I have Dr Darden's HIT book & want to follow the program that David Hudlow followed in the HIT book but he went on to follow a plan in the Bowflex Plan. Are there any tipa any of you guys can give me please? Yours Desperately Ralph Atkinson. York, England


Ralph, I don't believe you are ready for the Hudlow plan yet. Read my article, "Florida Dreaming," in the article section and consider the 1900-calorie-a-day diet that it presents.

Ellington

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Butters

Riker1964 wrote:
I tried 1500 cals at 60/20/20 and it was hard to get good meals in - for example, one meal would be 1 cup of chick peas...that's it. (40g Carbs, 14g Protein, 0 Fat). Not alot of variety and I wonder if one gets enough of the necessary nutrients in on a diet this low.


I'm following a 1500 calorie carbohydrate rich plan right now as Darden advises and it has been a lot easier to stick to my past low carb diets. I don't feel all that limited by my food choices and most everything I eat tastes good. Like a typical day's food might be:

Breakfast - Bowl of Kashi and some low fat milk, or a bagel and cream cheese

Lunch - Turkey sandwich and an apple

Snack - Yogurt

Dinner - Frozen meal under 400 calories and bread with jam or peanut butter to get me to 400 calories, usually a salad too

Snack - Yogurt, or a banana and small glass of milk

If I get hungry between meals, I make sure to drink an extra glass of water and that solves the problem.
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DownUnderLifter

Butters wrote:
Riker1964 wrote:
I tried 1500 cals at 60/20/20 and it was hard to get good meals in - for example, one meal would be 1 cup of chick peas...that's it. (40g Carbs, 14g Protein, 0 Fat). Not alot of variety and I wonder if one gets enough of the necessary nutrients in on a diet this low.


I'm following a 1500 calorie carbohydrate rich plan right now as Darden advises and it has been a lot easier to stick to my past low carb diets. I don't feel all that limited by my food choices and most everything I eat tastes good. Like a typical day's food might be:

Breakfast - Bowl of Kashi and some low fat milk, or a bagel and cream cheese

Lunch - Turkey sandwich and an apple

Snack - Yogurt

Dinner - Frozen meal under 400 calories and bread with jam or peanut butter to get me to 400 calories, usually a salad too

Snack - Yogurt, or a banana and small glass of milk

If I get hungry between meals, I make sure to drink an extra glass of water and that solves the problem.


That's a very sensible looking diet plan Butters. How is the fat loss coming along?

Cheers

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Butters

DownUnderLifter wrote:
That's a very sensible looking diet plan Butters. How is the fat loss coming along?

Cheers



I've never had quicker fat loss. I weigh every day that I workout (3x a week) and I am down usually 2 lbs each time. Initially I didn't see much weight loss my first week, but I still lost 2 inches off my waist which tells me I was trading muscle for fat.

I started two weeks ago at 37.5" waist and am down to 34.5 as of this morning. I'm currently about 14% bodyfat. My goal is to be at 8% by mid-March. It's going to be a breeze getting there.
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Riker1964

What ever happened to the "2 lbs per week" as being a safe level of fat loss? Anything over that is muscle loss. Isn't that true?
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stevecollins33

Riker1964 wrote:
What ever happened to the "2 lbs per week" as being a safe level of fat loss? Anything over that is muscle loss. Isn't that true?


I think that's a fair assessment during medium to longer term calorie-reduced eating. However at the beginning of a diet it is not unusual to see much more coming off, most of which cannot be fat but is more likely to be fluid.

Few authors will admit that during such longer-term plans a certain amount of lean tissue is likely to be sacraficed along with the fat - that kind of message wouldn't sell as many books. However, the reality for most people is that during weight gain/loss phases there is a muscle/fat trade off. Longer-term calorie cutting will result in some lean tissue loss, while surplus calorie eating is bound to result in some fat gain. It's a question of balance and finding an acceptable ratio.
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Ellington Darden

Riker1964 wrote:
What ever happened to the "2 lbs per week" as being a safe level of fat loss? Anything over that is muscle loss. Isn't that true?


In my book, "A Flat Stomach ASAP," on page 165, I reported on 41 men who completed the six-week program.

The average fat loss for each man was 23.1 pounds. Simple division showed that each man lost 0.55 pounds per day and 3.83 pounds per week.

That was quite a bit more than "2 pounds per week." And I can testify that, to the best of my skinfold-caliper measuring ability, the pounds lost were indeed fat.

Ellington

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Butters

Riker1964 wrote:
What ever happened to the "2 lbs per week" as being a safe level of fat loss? Anything over that is muscle loss. Isn't that true?


To add on to what Darden said. The "no more than 2 lbs per week" is an old bodybuilding tradition and was set by people doing low carb and higher volume routines while they cut. High carbs, super hydration, and HIT seems to work like magic when losing fat.
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HIT

Norway

The "2lbs fatloss a week" is a limit someone ment you shouldn't exceed and has now become the norm.

I am following a PSMF/IF (Protein Sparing Modified Fast/Intermittent Fasting) with great success and I am losing a lot more than 2 pounds a week!
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HIT

Norway

admnautilus wrote:
Weighed in today and took waist measurements. I have lost now just over 16lbs. of fat.



Have you lost 16 pounds of weight or fat?

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deanjones

Dr. Darden,

I'm curious... how do you feel about all of the studies coming out about over consuming water? Lots of studies I've seen lately are saying that 1/2 gallon of water a day may be too much for most people and that we're becoming obsessed with drinking tons of water. The drawbacks from this can of course be water intoxication but primarily an inability to absorb nutrients.

You're not the only person I see touting the "1 Gallon a day" water plan, but I was curious what you think about all of the new things coming out about this.
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Ellington Darden

dean,

I haven't seen any research that would convince me to modify or change my superhydration recommendations, especially those related to fat loss.

Ellington
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deanjones

Ellington Darden wrote:
dean,

I haven't seen any research that would convince me to modify or change my superhydration recommendations, especially those related to fat loss.

Ellington


Have you seen some of the studies I've been talking about though? I didn't know if it was just me, but I've seen an awful lot of Dr's and "Scientist" coming out about us being obsessive water drinkers now when just last year I remember everyone saying we didn't drink enough water. :)


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Ellington Darden

dean,

Yes, I believe I've seen it all.

Ellington
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spud

HIT wrote:
admnautilus wrote:
Weighed in today and took waist measurements. I have lost now just over 16lbs. of fat.

Have you lost 16 pounds of weight or fat?


Basically, have any of the 16 pounds that you have lost been muscle?
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Mr. Strong

deanjones wrote:
Dr. Darden,

I'm curious... how do you feel about all of the studies coming out about over consuming water? Lots of studies I've seen lately are saying that 1/2 gallon of water a day may be too much for most people and that we're becoming obsessed with drinking tons of water. The drawbacks from this can of course be water intoxication but primarily an inability to absorb nutrients.

You're not the only person I see touting the "1 Gallon a day" water plan, but I was curious what you think about all of the new things coming out about this.




If you are quite an active person (don't sit on your arse all day) and exercise in addition to daily activities you need to keep well hydrated, however a lot of people are sedentary and may not need as much water, or food.
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s153015

New Brunswick, CAN

Ellington Darden wrote:
Riker1964 wrote:
What ever happened to the "2 lbs per week" as being a safe level of fat loss? Anything over that is muscle loss. Isn't that true?

In my book, "A Flat Stomach ASAP," on page 165, I reported on 41 men who completed the six-week program.

The average fat loss for each man was 23.1 pounds. Simple division showed that each man lost 0.55 pounds per day and 3.83 pounds per week.

That was quite a bit more than "2 pounds per week." And I can testify that, to the best of my skinfold-caliper measuring ability, the pounds lost were indeed fat.

Ellington



Dr. Darden, this is a sincere question, not trying to be skeptical as I have utmost faith in your integrity.

Doesn't losing 3.83 lbs. of fat per week, necessitate a caloric deficit of 13405 calories per week (3.83 x 3500), which would mean 1915 per day...?

So, if a person's maintenance calories were 2500 calories per day, and they increase their expenditure, through cold water drinking, exercise, walking, sleeping in a cooler room and added muscle by say another 500 calories per day, (I'm thinking 2500 and 500 is generous, but correct me, if I'm wrong), that means that their calorie intake would have to be 1085 calories daily to reach these numbers, (3000 - 1915) and I know you didn't go that low....

Again, I'm not looking to be skeptical but sincerely trying to figure it out... are my assumed figures off, or are there other factors at work that I'm overloooking.

(I'm assuming a lb. of muscle raises metabolism by 25-100 calories per day tops, but of course, whatever muscle they gained, they did not have for the entire six weeks.)

Thanks for your response.

(I'm down 16 pounds in 52 days which comes to 2.2 lbs per week, but I haven't used calipers, so can't say for sure how much is fat, though, my performance in workouts, and my relaxed/flexed biceps measurements indicate it is at least "mostly fat".

Rick

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admnautilus

Washington, USA

spud wrote:
HIT wrote:
admnautilus wrote:
Weighed in today and took waist measurements. I have lost now just over 16lbs. of fat.

Have you lost 16 pounds of weight or fat?

Basically, have any of the 16 pounds that you have lost been muscle?


Hi all,
Still in California at Disneyland! Yeh! I am sure this surprises you right Dr.Darden? Hard place to stay strict but- I did. I weighed in today and am down a total of 19 lbs.

As far as if all loss is fat? I would have to say that because of my 2 training sessions a week plus no loss in strength that I am losing mostly fat. I will measure waist this next week again and will post. On my last waist check I had lost over 5-6" inches off my waist total. That would indicate that alot of the loss is adipose tissue.

Even though I am eating a low calorie diet- I am still putting stimulus on my muscles. I am telling my body to go somewhere else for the deficit in calories. The body will not eat the muscle as an energy source if the muscles are being stressed and told to get stronger. This is a high priority system.

This is why it is so important to strength train and tell your body to use fat for the missing calories not the muscle on a diet. Most people assume that cardio will burn the fat off but they are not making the right connection. Tell your body it needs muscle by strength training -hard.

Then reduce your calories slightly and let your body access the fat for the extra energy. This is how you do dicriminate weight loss. It is a process though. It should take some time. It will not happen overnight. This is also why it is so important to have someone to report to -to keep you honest.

Having Dr.Darden there has helped me make the right choices. It seems to be working well for me. In fact the same clothes that I wore in December to visit Ellington , now are pretty lose on me.I will need to buy some new clothes soon. This is one of the best indicators of my bodies change. By the way I have 6 pounds to go. Jeff
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