MB Madaera
Lost 31.7 lbs fat
Built 11.7 lbs muscle


Chris Madaera
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Keelan Parham
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Bob Marchesello
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Jeff Turner
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Jeanenne Darden
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Determine the Length of Your Workouts

Evaluate Your Progress

Keep Warm-Up in Perspective


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"Doing more exercise with less intensity,"
Arthur Jones believes, "has all but
destroyed the actual great value
of weight training. Something
must be done . . . and quickly."
The New Bodybuilding for
Old-School Results supplies
MUCH of that "something."

 

This is one of 93 photos of Andy McCutcheon that are used in The New High-Intensity Training to illustrate the recommended exercises.

To find out more about McCutcheon and his training, click here.

 

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Ellington Darden

solid,

I believe 1900 calories is about right for you. Rest periods between exercises should be from 60 to 30 seconds.

Ellington
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JCesana

Mr. Darden-

I have recently started your beginner's HIT routine (about 2 weeks). I have seen great progress per session, but seem to be struggling with my shoulders (shoulder press machine). I have seen very little if any improvement with this muscle, but seem to be making great progress everywhere else. Any suggestions? Thanks again.

-JC
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Ellington Darden

JC,

Almost everyone has a lagging body part. Since yours is occurring this quick, I'd give it another several weeks and see if it doesn't improve.

Ellington
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milehighhitman7

Dear Sir,

I would first like to say I am grateful for finding this site. It has a lot of useful info that I can use for my quest of a healthier lifestyle.

My question is in regards to meals. Would it be okay to stick with microwaveable low cal, balanced meals like Healthy Choice for lunch and dinner and a Hot Pocket Light (ie low fat cheese and eggs with sausage). With a protein bar in between for snacks?

I ask because I work a strange schedule (night shift). It is just easier and less time consuming to stick with the pre made foods.

Thanks,
Sal
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Ellington Darden

Sal,

That will pobably work fine.

Ellington


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milehighhitman7

Thanks for the input.

I have actually been working out on a bowflex classic for about 4 months. I made some dietary adjustments and worked out 5 times a week.

After 3 months I had lost 20 lbs but reached a plateau point. That was when I started doing more studying and found out about your site.

So far (trying not to get too excited) by following all your listed guidelines I have manged to loose another 2 lbs in 5 days.

Thanks,
Sal
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rcendo

El,

Is the ASAP program still a great option to lose a chunk of weight in a reasonable amount of time (vs Flordia Dreaming). I have been a Nautilus devotee since back in the day and have a good working knowledge of HIT (Even had a few Jim Flanigan workouts I still remember). I am 42 and have about 17 pounds to lose. In addition is it okay to mix in a low intensity jog 3-4X per week to expedite the fat loss or is this bordering on overtraining?

Thanks,

Rik
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CJHoward

An eating plan consisting of slightly below 2,000 calories a day for active young men seemed to be a level that was neither too high, nor too low, but just right for efficient fat loss. Thus, each water skier's calories were reduced from 3,000 or more per day to 1,900.


Grizz133 wrote:
Dr Darden,
At 6'2" and 296 should I stick with the 1900 cal a day from this program or try going for the 1500 a day in your "New HIT" book? or is the 2 week 1500 cal a day program a "jump start" for the 1800to1900 cal a day program?




Ellington Darden wrote:
Go with 1900 calories per day. It will work great at your body weight. And I'd sugguest that you do indeed limit your bike riding.

Ellington



1900 calories? Are you freak'n kidding me?

I decided to start my Bowflex 6 week challenge last Saturday. Since then, I've been trying to follow the Body Leanness Program from the owners manual of my Bowflex PowerPro that I bought many, many years ago. In that version of the program, it says I should limit my caloric intake to 1500 calories.

It's Friday now, and I've managed to hit 1500 calories for 4 of the last 6 days, and I'm on track to hit it again today.

But it's killing me.

& now, I find out that I could have been doing 1900 a day. I've gone over 1900 one time since Saturday, not by much.

But Damn. I'm 6'4" 304lbs. I was 307lbs Saturday morning.
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arcticmonkey

Dr. Darden,

Thanks for the great article. I am going to give this program a go for six weeks starting tomorrow. I just wanted to check a couple of things if you have time:

1. I train bjj/mma 3-5 times a week, and in a given workout I can sweat out 5 pounds of water. Does that in any way change my calorie or water intake needs?

2. I do not have a bowflex, nor do I have access to one. I do have an adjustable bench and powerblock dumb bells which go from 10 - 130 lbs. I am hoping that these will suffice for the workouts and that I can adapt something.

As far as my stats go, I am 6'1", 210 lbs, and 32 years of age. I would really like to get down to 190 lbs. I feel that I am in decent shape, but want to be in better shape. Thanks again for your time and a great site.
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Ellington Darden

arctic,

1. I believe 1800-1900 calories is right for you with the same water schedule, or perhaps more water if you're sweating that much.

2. Apply the dumbbell exercises in a similar way as the Bowflex routine and you'll be fine.

Ellington
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JCesana

Mr. Darden-

I was just curious as to what protein powder you recommend, since the Grow! powder has been discontinued? Thanks again.

-JC
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Ellington Darden

JC,

Metabolic Drive Complete from BioTest.

Ellington
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JCesana

Ellington Darden wrote:
JC,

Metabolic Drive Complete from Biotest.

Ellington


Thank you for your quick reply.

I cannot seem to find a website that has this product in stock. Just for clarification, are these the nutrition fact:

Nutrition Facts (Chocolate)
Serving Size: 3 Scoops (83 g)
Servings Per Container: ~15

Calories 310
Calories from Fat 70


Total Fat 8 g
Saturated Fat 3 g
Trans Fat 0 g
Cholesterol 100 mg
Sodium 430 mg
Total Carbohydrate 23 g
Dietary Fiber 8 g
Sugars 6 g
Protein 41 g
Vitamin A 2%
Vitamin C 0%
Calcium 45%
Iron 14%

I will try to find a similar product, unless you have another recommendation. Thanks again!

-JC
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Ellington Darden

You will find MD Complete on tmuscle.com.

Ellington
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JimboParker623

Hey Dr. Darden,

I recently got a Bowflex Extreme 2, and I am starting the Body Leanness program in a couple of weeks. (I'm having to wait due to some international business travel coming up) I'm a 6', 26 year old male, and my weight has hovered around 260 lbs for a long time. I'm tired of my stretchmarks, I'm tired of being winded when playing with my daughter, and I'm tired of feeling like a Jabba-the-Hut when I take my shirt off.

I sit at a desk all day, so my workplace is not active at all. I wanted to ask a few questions if I may:

1. I've got the owners manual, but I've been wanting to buy your "The Bowflex Body Plan" book - what additional benefits does the book provide outside the guidelines included in the owners manual?
2. Should I go to my doc before starting this diet and get "official" body numbers and make sure I check out okay?
3. I've only got 210 lbs of resistance - should I go ahead and order the extra weight for my BFlex for this six-week training?
4. What preparation should I start now before beginning the six-week program? (my guess is this is included in the book)

Thanks for all that you've done and continue to do to get people like me off their butts and into the best shape of their lives.
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Ellington Darden

Jimbo,

Yes, play it safe and visit your doctor first. My Bowflex book will fill in a lot a unanswered questions. And you'll probably need the additional 50-pound bows. Work hard and it'll pay many dividends.

Ellington
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JimboParker623

Thanks Dr. Darden,

I've gotten and read through the book once already, and am going to do so again before I start.

I had some concerns regarding a few of the exercises mentioned in the book as my Bowflex Extreme 2 doesn't have the full bench. It's the one in the attached picture.

Here are the exercises in question (there seem to be quite a few):

Leg Curl
Leg Press
Seated Leg Curl
Seated Calf Raise
Lying Lat Pulldown
Lying Shoulder Pullover
Lying Biceps Curl
Lying Triceps Extension

I don't want to assume anything, but I'm brand new to strength training and wanted to confirm that the "Lying" exercises can be substituted with regular standing or seated exercises. Also, I can do standing Calf Raises, but am unsure about what to do about the Leg Curl and Press.

If there is any feedback you may have about the above exercises, please let me know. Thanks!

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Cornbred

Awesome forum. I have recently lost 35 pounds down from 240. I am currently training for a marathon and still want to sculpt my body as well. I am running 4 days a week putting about around 30 miles in a week and increases all the way up to a couple weeks prior to the Marathon. I have the Bowflex and am starting the workout with it, but was curious about 2 things. Can or should I increase the workout sets/reps and days, or should I stick with the 3 day a week plan, and should I adjust my calories up at all.
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mnmwagoner

North Carolina, USA

Wow, I can't believe it's 2015 and I am revisiting this pic of me. I look a little better than that (very little) and started back on HIT two days ago. I struggled with depression for a long time. I changed careers ( I teach first grade now and run a tutoring ministry for Hispanic children) and finally realized that getting my priorities straight, living each day to the fullest, being true to my calling as a Christian, loving my family and friends, eating right and exercising with my whole family involved, and taking myself less seriously can pay huge dividends. We now love exercising together and just being together each day. It's great!

That being said, I really want to do HIT well this time. Our family has already been doing cardio for two months, logging our food in Myfitnesspal, using a Fitbit to track our activity, and trying to stay within our daily limits. I now see more commitment than I had before and I'm really excited about doing HIT for a long time!

My plan is to use the dietary guidelines in Dr. Darden's The Bowflex Body Plan, use creatine from day one in order to see how my body and fat react (I'll adjust if I am not losing fat), continue, light cardio in order to burn fat on my off-days from HIT, and follow HIT as closely as I can with the home equipment I have (mainly dumbells, a bench, and a Nordic flex Ultralift, treadmill, elliptical, and my bicycle that's connected to a trainer for the winter.

I hope and pray this goes well. I already missed my goal of being in better shape at 40 than I was at 20 (I'm 44 now). Now My goal is to be in better shape at 44 than I have been in a long time.

I'd appreciate any guidance and encouragement from the group. I'll follow Dr. Darden's advice of taking pics every 4 weeks and post here for accountability and progress.

Also, let me know if I need to start a new post or just leave it here.

P.S. I love you guys and all, but I am not shaving my body again for pics. :-)
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mnmwagoner

North Carolina, USA

I started the Bowflex Body Plan Body Leanness Eating Plan yesterday. I am hoping to go leave 260lbs in the distant past (unless I'm 260lbs and 10% body fat). I had a hard time going from 1950 calories to 1500 calories. I felt great during the workouts but afterward I was really weak. My stomach didn't growl so I don't think it was hunger as much as being worn out from the workout. The creatine/sugar water mix isn't bad and I was surprised to actually finish one gallon of water by 7pm last night by simply sipping on it throughout the day. I have decided to not do vigorous cardio on my off days. I will start doing a moderate cardio instead. I hope to report some great changes in the near future. I'm so tired of being fat!
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mnmwagoner

North Carolina, USA

Very intense workout two nights ago. I don't know that I've ever gone to failure like that before. Still really sore but it feels great!!! Scales haven't moved but clothes fit a little better. I thought I'd be starving but after the first day it got a little better. Prunes are awesome! Is anyone even on this forum anymore?
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mnmwagoner

North Carolina, USA

I worked out last night with a new (to me) bench and squat rack. It was difficult to transition from the Nordicflex Ultralift and I realize I need to stretch my chest and shoulders to get used to an olympic bar again. So far so good! I am so excited to be actually doing HIT again. I didn't realize how weak I had become. Here is a pic after week one of HIT since I didn't post one at the beginning. Fat be gone, muscle come on!!!

P.S. Dr. Darden, do I need to keep posting here or should I start a post? I mainly use this for accountability to keep doing HIT. If I post it gives me some motivation to continue. Thoughts?
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Ellington Darden

mnmwagoner wrote:
I worked out last night with a new (to me) bench and squat rack. It was difficult to transition from the Nordicflex Ultralift and I realize I need to stretch my chest and shoulders to get used to an olympic bar again. So far so good! I am so excited to be actually doing HIT again. I didn't realize how weak I had become. Here is a pic after week one of HIT since I didn't post one at the beginning. Fat be gone, muscle come on!!!

P.S. Dr. Darden, do I need to keep posting here or should I start a post? I mainly use this for accountability to keep doing HIT. If I post it gives me some motivation to continue. Thoughts?


My suggestion is to move your material to a new post in the Discussion Forum. It will get more attention there.

Ellington


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mnmwagoner

North Carolina, USA

I'm not exactly sure how to move my posts. How do I do that? Do I just start a new one and copy and paste?
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mnmwagoner

North Carolina, USA

Dr. Darden, do you advise for or against pausing/resting for seconds at the end of a movement to get in more reps? For example, when I was doing bench press tonight I pushed through to get 12 reps. I hung up the bar for about 5 seconds and thought "I can do more." I did 2 more, hung up the bar for another 5 seconds and thought "I can do more." I did one more and had to hang up the bar just above my chest. Thank goodness for Smith machines and safety catches.
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