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
Lost 41 lbs fat
Built 4 lbs muscle

 
 

Determine the Length of Your Workouts

Evaluate Your Progress

Keep Warm-Up in Perspective


ARCHIVES >>

"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.

 

Mission Statement

H.I.T. Acceptable Use Policy

Privacy Policy

Credits

LOG IN FORUM MAIN REGISTER SEARCH
Starting HIT+ Diet
1 | 2 | Next | Last
Author
Rating
Options

Grizz133

Louisiana, USA

Ok, I have been doing the beginner H.I.T. workout from Dr Dardens book for 2 weeks. On the 17th I'm starting the full program he out lines in the book.

as of the 16th I was:
6'2"
296
25to30% body fat
23"delt to delt
44"waist at navel
50"chest
30"thighs
18.75"upper arm
15.25"fore arm
19"calf
18"neck
8"wrist
All are cold measurements taken after two off days.

I have a long way to go, I have also just quit smoking and drinking at the end of June.
Open User Options Menu

tylerg

Was the 309 how much you weighed at the beginning of the program? If not, what was your beginning weight.

How about your goals? How much do you want to lose? What are some of those numbers?

All the best and keep everyone up to date on your progress.

Tyler
Open User Options Menu

Grizz133

Louisiana, USA

tylerg wrote:
Was the 309 how much you weighed at the beginning of the program? If not, what was your beginning weight. I was 300 when I bought Dr dardens book and started beginner work out #1. I was at the end of a stupid bulking cycle (I should have leaned out first), because that was what I read I needed to do.

How about your goals? Lean out! Start eating smarter. How much do you want to lose? Well, I'm sick of this fat, so as much of it as I can get rid of. What are some of those numbers? Over the next 6 months I am going to try to get in the mid teens of BF%. I want my waist down to a 36. And of course gain muscle size in the end.

All the best and keep everyone up to date on your progress.

Tyler


Thanks Tyler
The first few days are going to be rough with the diet. I am going from a high protien diet that was around 3000+ cals to the Dr Darden 1800 cal HIT diet.
I am determined to lose this fat so I know I will stay the course.

Open User Options Menu

TigerFighter VS

New Jersey, USA

Grizz, post your workout log on the site after every workout. I have been doing it from the begining, and you'll find lots of motivation and help if people can see how and what you are doing.

Good luck, I'll be looking out for you.
Open User Options Menu

Grizz133

Louisiana, USA

7-17
tried to do the work out in the New HIT book. I ate @1700 cals today, drank a gal of water; so my body weight was up to 298
Leg press 810x7
st arm pullover 75x12
flt bench 300x9
bicep curl 90x10
crunch 35
single sets w/no rest between
I felt good but after the leg press and pull overs I was weak. I had to drop the bench weight from my normal weight. The bicep curl was terrible, I did not have much left and could not come close to my normal weight on it. When it was over the work out felt very short but it wiped me out. I know I maxed my HR by the time I finished.
I'll be doing the same work out for the next two weeks then I'll up it some and adjust my cals.
Open User Options Menu

NATUREBOY

Because the amount of weight you're able to lift varies considerably from apparatus to apparatus, it's best to be much more specific in your recordkeeping. Instead of writing "Leg Press, 810 x 7", you should literally write out "Cybex 45-degree angled Plate-loaded Leg Press, 810 x 7". This will prevent you from having supposed bad days when your usual machine is occupied and you have to select an unfamiliar alternative.

Drew Baye wrote a good article regarding this here: http://baye.com/...menclature.html

Welcome to the board!
Open User Options Menu

AShortt

Ontario, CAN

Grizz133,

Welcome, you will likely find that the higher quality exercise is more effective than anything you have tried before. Plus, with the reduced frequency of exercise activity (and reduced volume) your appetite will be stimulated less and Dr. Darden's recommendations won't be impossible to adhere to.

Stay the course, TNHIT info is solid.

Regards,
Andrew
Open User Options Menu

Grizz133

Louisiana, USA

NATUREBOY wrote:
Because the amount of weight you're able to lift varies considerably from apparatus to apparatus, it's best to be much more specific in your recordkeeping. Instead of writing "Leg Press, 810 x 7", you should literally write out "Cybex 45-degree angled Plate-loaded Leg Press, 810 x 7". This will prevent you from having supposed bad days when your usual machine is occupied and you have to select an unfamiliar alternative.

Drew Baye wrote a good article regarding this here: http://baye.com/...menclature.html

Welcome to the board!


Thanks Nature Boy, that makes sense. Cybex Angled plate-loaded leg press is the apparatus I use.
Open User Options Menu

Grizz133

Louisiana, USA

Would different body types need different nutritional ratio requirements? Or are we all fueled the same?

Just a question about diet.
Open User Options Menu

Grizz133

Louisiana, USA

7-19
body weight 297

cybex p/l leg press 810x7
s/a pull over 80x8
cybex bench press 290x8
st bar curls 75x11
crunch 35

cals in 1690

I felt pretty good but it definately kicked my but. After I rested for a few min I felt like I should go thru it again, but I knew better.
My belt was loose already this morning but my body weight is not going down yet. I am drinking over a gallon of water each day. I am getting @8 or 9 hrs of sleep.
Should I expect a change by day three? When should I start seeing a change?
Open User Options Menu

saseme

Grizz133 wrote:
Would different body types need different nutritional ratio requirements? Or are we all fueled the same?

Just a question about diet.


You'll likely get a different opinion on that from everyone, from those who say one thing is right for, to people who say this bodytype requires this and another that, to those who say use the eclectic approach of cycling macros so your bod doesn't get used to the amount or type of calories.

At the end of the day it won't matter all that much s long as you're not eating too many more than you need to building muscle, or so much less than you need for losing fat.

By and by, most people in teh developed world are grossly over nourished, and is why we have an obesity epidemic, along with the lazy culture. You'll be amazed with how few calories you need. It might not feel so good at first, but once you see the fat come off and the mucle come on, and you're not dead, just hungry, you'll get used to it.
Open User Options Menu

NATUREBOY

saseme wrote:
At the end of the day it won't matter all that much as long as you're not eating too many more than you need to building muscle, or so much less than you need for losing fat.



Too that end, consuming too much carbohydrate can stimulate appetite to the point that overeating will be inevitable. It's best to avoid anything too sugary.
Open User Options Menu

Grizz133

Louisiana, USA

NATUREBOY wrote:
saseme wrote:
At the end of the day it won't matter all that much as long as you're not eating too many more than you need to building muscle, or so much less than you need for losing fat.



Too that end, consuming too much carbohydrate can stimulate appetite to the point that overeating will be inevitable. It's best to avoid anything too sugary.


My appitite is in check and I feel fine on <1900 cal a day. I have the occasional cravings for steak and pizza but they are no big deal.
What should I go to at the end of the 2 weeks? Should I continue eating @1600 a day or should I up it to 2000 or more? I'll be starting the Creatine loading phase in 2 weeks.
Open User Options Menu

NATUREBOY

Grizz133 wrote:
NATUREBOY wrote:
saseme wrote:
At the end of the day it won't matter all that much as long as you're not eating too many more than you need to building muscle, or so much less than you need for losing fat.



Too that end, consuming too much carbohydrate can stimulate appetite to the point that overeating will be inevitable. It's best to avoid anything too sugary.

My appitite is in check and I feel fine on <1900 cal a day. I have the occasional cravings for steak and pizza but they are no big deal.
What should I go to at the end of the 2 weeks? Should I continue eating @1600 a day or should I up it to 2000 or more? I'll be starting the Creatine loading phase in 2 weeks.


Don't bump up the calories or start creatine until you've met your leanness goal. How lean do you want to be? 15%, 10%?, 5%
Open User Options Menu

M Lipowski

New York, USA

Grizz133 wrote:
Would different body types need different nutritional ratio requirements? Or are we all fueled the same?

Just a question about diet.


Grizz,

I sent you a PM regarding this.

Mike
Open User Options Menu

Grizz133

Louisiana, USA

NATUREBOY wrote:
Grizz133 wrote:
NATUREBOY wrote:
saseme wrote:
At the end of the day it won't matter all that much as long as you're not eating too many more than you need to building muscle, or so much less than you need for losing fat.



Too that end, consuming too much carbohydrate can stimulate appetite to the point that overeating will be inevitable. It's best to avoid anything too sugary.

My appitite is in check and I feel fine on <1900 cal a day. I have the occasional cravings for steak and pizza but they are no big deal.
What should I go to at the end of the 2 weeks? Should I continue eating @1600 a day or should I up it to 2000 or more? I'll be starting the Creatine loading phase in 2 weeks.


Don't bump up the calories or start creatine until you've met your leanness goal. How lean do you want to be? 15%, 10%?, 5%


I want to be 15% and when I get there Im sure I'll want to go lower. I just have to stay motivated, because I have a long road ahead.
Open User Options Menu

Grizz133

Louisiana, USA

7/21 day 5
1650 cals
296

Cybex P/L leg press 810x8
S/A pull over 80x11
Smith mch bench 315x9
Barbell curls 85x10
Crunches 40

Took under 20 min to work out today.

My body armor fits better now and my clothes are getting looser.
I may drop the cals to 1500 next week.
I looked at some cal charts and figured up my old eating habits, some days I was taking in over 4000 cals!
Open User Options Menu

M Lipowski

New York, USA

Grizz133 wrote:
7/21 day 5
1650 cals
296

Cybex P/L leg press 810x8
S/A pull over 80x11
Smith mch bench 315x9
Barbell curls 85x10
Crunches 40

Took under 20 min to work out today.

My body armor fits better now and my clothes are getting looser.
I may drop the cals to 1500 next week.
I looked at some cal charts and figured up my old eating habits, some days I was taking in over 4000 cals!


Grizz,

I sent you the article from my Newsletter, hope you got it.

I would strongly recomend against another drop in calories at this time. I know that you're intent on losing this BF but don't rush the process. If you're losing .5-1.5 lbs per week then you are moving at a good rate and a rate that is slow enough to preserve muscle tissue.

Dropping calories prematurely will NOT speed up fat-loss that much more but WILL increase the risk of catabolism. Lose lean tissue while dieting and you slow your metabolism and then must look to drop calories further and further to lose BF but again the catch-22 is that you will also put your muscles at risk.

My recommendation: Don't try to lose any more than .5-1.5 lbs per week. It might take longer to lose BF but you'll look better. Also, based on your stats (I haven't seen a pic of you) I would say that your calories right now @ 1650 is too low. You can probably bump them up and play around with your macronutrient ratios and still burn fat at the same--maybe even a better--rate.

Mike
Open User Options Menu

Grizz133

Louisiana, USA

M Lipowski wrote:
Grizz,
Dropping calories prematurely will NOT speed up fat-loss that much more but WILL increase the risk of catabolism.

My recommendation: Don't try to lose any more than .5-1.5 lbs per week. It might take longer to lose BF but you'll look better. Also, based on your stats (I haven't seen a pic of you) I would say that your calories right now @ 1650 is too low. You can probably bump them up and play around with your macronutrient ratios and still burn fat at the same--maybe even a better--rate.

Mike

Here is my before pic, pretty sad. I had a steak at Outback the night before and ate the things I need to avoid from now on. Pic was the worse one of the group plus Im bloated from the salt. I picked it so I was not sugar coating anything, I am over fat.

I read the news letter and everything else on your site. It made things come together for me and answered many questions about my stomato type (endo). At one time I would have been a meso, is it possable to change or would that be a endo/meso?

Day 6 and going strong. I don't feel hungry between meals and I know that I am not getting weaker. I have gone up in reps or weight on everything, and feel that my intensity is going up every workout. It is going to take a while to lean up like I want. looking at that pic makes 15%bf seem a long ways off...
Open User Options Menu

Grizz133

Louisiana, USA

I was messing around with different meathods of BF calculators, WTF! They are all different and range from 31% to 20%! So how do I know what I was when I started?
We used calapers and the program that came with them to get the 24% but when I just use age, ht,wt, neck and abdomen it said I was at 30% starting out. When I use a more complex calculation from a web site useing 7 sites I end up with less fat.

And the Army method vs the other branches all give different %s. I don't know of a place to get weighed hydrostatic. So should I stick with my orginial method knowing it is wrong or use the method that showes the most fat?

I also looked at pics on sites where guys gave their bf% and some are very lean in the 20s and some are fater than me in the 20s. I am inclined to think I am in the 28 to 30 range and not the 24 that I thought. So my first goal is to get to 19% and then to 15%. Like I said I have a long way to go.
Open User Options Menu

M Lipowski

New York, USA

You're right Grizz, it is goin to take time and not b/c of where you're starting from but b/c IT SHOULD TAKE TIME.

It doesn't matter if someone is already lean, or overweight...the rules stay the same. Diet long and slow, so that when the body-fat comes off it stays off. So long as you don't do a 180 and start gorging yourself with food after you've met your goal, you'll find that you can eat more and still stay lean.

Open User Options Menu

Grizz133

Louisiana, USA

M Lipowski wrote:
You're right Grizz, it is goin to take time and not b/c of where you're starting from but b/c IT SHOULD TAKE TIME.

It doesn't matter if someone is already lean, or overweight...the rules stay the same. Diet long and slow, so that when the body-fat comes off it stays off. So long as you don't do a 180 and start gorging yourself with food after you've met your goal, you'll find that you can eat more and still stay lean.



Thanks Mike,
Have you heard of Musclenow? Some site that is selling a 180 dollar book on weight loss and muscle gain. But the info in their promo seems the same as what I have learned on my own for free. He has some different ideas about the ratios in his diet paln, but other than that it seems to be the same info you and Dr Darden are giving.
Open User Options Menu

Ellington Darden

Grizz,

From my experience of applying skinfold calipers to more than a thousand trainees, I'd say from looking at your BEFORE picture, that you are in the 25-30% body fat range.

You are headed in the right direction. Be patient and make each day count in your quest for leanness.

Ellington
Open User Options Menu

Grizz133

Louisiana, USA

Tomorrow I start week two. Going well so far. I thought the drop in cals would be much harder than it was. I have not been hungry at all except at the three hour mark but even then it is nothing compaired to the hunger I felt if I missed a meal before. I would wake up ravinous every morning.

Then at 5 pm I would be so hungry I was ready to eat anything. What makes us hungry when you are eating more cals? I was not eating too many carbs, just lots of protein and some fats.
Open User Options Menu

Grizz133

Louisiana, USA


I would strongly recomend against another drop in calories at this time.
I would say that your calories right now @ 1650 is too low. You can probably bump them up and play around with your macronutrient ratios and still burn fat at the same--maybe even a better--rate.


All right, I have been planing the increase but Im now sure how far to go. I was looking at the 1900 Dr Darden recomended for my size.

Breakfast=420
snack1=180
lunch=450
snack2=180
dinner=400
snack3=110
1810cals a day give or take. What do i fill in the extra cals with to get to 1900?
What should I use as a ratio of carbs to Protein? I'm around 25%pro/65%carbs/10%fat right now.
Will this be ok or do I need to jump on up in cals and/or up my protein?
Open User Options Menu
1 | 2 | Next | Last
H.I.T. Acceptable Use Policy