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Goals for 2008?
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Drew Baye

Florida, USA

Does anyone have any specific goals for 2008?

Physique goals? Feats of strength? Athletic goals? Other health or fitness related?
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Butters

My physique goals for the year are:

At my birthday at the end of June be at my current weight (225 lbs) at 7% bodyfat (currently 15%).

On New Years Eve next year be at 240 lbs at 7% bodyfat.

Both of which will be done completely natural and using a mix of training principles.

I also will decide on my first BBing competition to enter next year for the 2009 season.
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marcrph

Portugal

Yes!

Good topic Drew!

1) My wife and I are going to get fit next year! We have talked of doing it together as a team!
a) This will include:
1) control calories
2) control portion sizes
3) limit alcohol
4) enjoy high quality food
b) get lean
1) to look good in dress clothes
2) set a good example for others
c) Island cruise
d) Vacation to Greece
e) acquire a double-shoulder
f) 5% increase in strength
g) comment here less frequently
h) to dance more (waltz)
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tonyf315

Wisconsin, USA

well seeing as I took my waist from 44+" down to < 33" in '07 (at a height of 6'3"), my main goal is to keep that improvement!

aside from that, I'd like to see the arms go up 1/2 to 1 inch but I don't know if that's possible...
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Drew Baye

Florida, USA

Good to see people have clearly defined goals. You're more likely to achieve something if you have a specific goal in mind.

My goal is to write and self-publish at least 3 books this year - finish the one I'm working on (hopefully by end of Feb) then write two more before the end of 2008.
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waynegr

Switzerland

Butters wrote:
My physique goals for the year are:

At my birthday at the end of June be at my current weight (225 lbs) at 7% bodyfat (currently 15%).

On New Years Eve next year be at 240 lbs at 7% bodyfat.

Both of which will be done completely natural and using a mix of training principles.

I also will decide on my first BBing competition to enter next year for the 2009 season.


What is you age and height ???

And how much did you gain this year, got any before and after photos, thats if youre the type to post.

Wish you all the best, my goals are similar, what kind of diet are you going to try to do this ???
I was thinking of trying a more lower carb, diet, as the last year or more I have gained lot of strength and good size, but it was on a high carb, high protein, and medium fat, but if I lower the carbs [or calories in general] I will find it hard to keep adding the weight or maintain without high calories, as I am a very active person to say the least. As I cant seem too eat enough without the highish carbs as the meats and whatever fills you up so much.

I eat about 21 to 23 calories per pound of bodyweight, and about 1.5 to 5 litres of water a day.

I can be about 14 to 17% BT and look basically the same, but anything below 11 and in the past I seem to lose the muscle as well, so mostly I stay at 12 to 13, which is fine by me, but it would be nice to get lower without losing some muscle.

Funny thing the last few weeks my BT is doping a bit, and I have eaten more, but have been getting far far far stronger every week for well over a year now, on the new training, so am burning far more calories at rest.

Wayne
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kata14

Drew Baye wrote:
Does anyone have any specific goals for 2008?

Physique goals? Feats of strength? Athletic goals? Other health or fitness related?


Yes, I have a short-term simple goal for '08. I'm just arrived from an amazing holiday at New York and Miami. But I didn't train during these 30 days and my nutrition wasn't well-controlled. So my target IS regain energy to train and eating well. My best shape ever coming soon.

PS Hey Drew, also waiting your book coming out!

Happy 2008 to all!

Kata

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Paul25

My goal is add 5-10lb of Muscle/LBM and keep my bf% below 15%. I am currently 170lbs and 10% BF.
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sgsims1

My birthday is in late April (turning 43)..I am giving myself those 16 weeks to drastically reduce bodyfat...kind of like my own personal "contest prep" diet. I'm one of those tall guys that never look "fat", but I know I'm carrying a good 30lbs of excess (I'll post before and after pics IF I'm successful!).

2nd goal is to make it through all of 2008 without missing a workout with David, as my 8 weeks with him so far are really starting to show results! Really hope threads like this can be the norm here in '08, and not the exception!
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Butters

waynegr wrote:
Butters wrote:
My physique goals for the year are:

At my birthday at the end of June be at my current weight (225 lbs) at 7% bodyfat (currently 15%).

On New Years Eve next year be at 240 lbs at 7% bodyfat.

Both of which will be done completely natural and using a mix of training principles.

I also will decide on my first BBing competition to enter next year for the 2009 season.

What is you age and height ???

And how much did you gain this year, got any before and after photos, thats if youre the type to post.

Wish you all the best, my goals are similar, what kind of diet are you going to try to do this ???
I was thinking of trying a more lower carb, diet, as the last year or more I have gained lot of strength and good size, but it was on a high carb, high protein, and medium fat, but if I lower the carbs [or calories in general] I will find it hard to keep adding the weight or maintain without high calories, as I am a very active person to say the least. As I cant seem too eat enough without the highish carbs as the meats and whatever fills you up so much.

I eat about 21 to 23 calories per pound of bodyweight, and about 1.5 to 5 litres of water a day.

I can be about 14 to 17% BT and look basically the same, but anything below 11 and in the past I seem to lose the muscle as well, so mostly I stay at 12 to 13, which is fine by me, but it would be nice to get lower without losing some muscle.

Funny thing the last few weeks my BT is doping a bit, and I have eaten more, but have been getting far far far stronger every week for well over a year now, on the new training, so am burning far more calories at rest.

Wayne


I'm 6'2" and 27 years old.

I have tried low carb dieting in the past, but it just leaves me lethargic and generally feeling like warmed over crap. I like to keep carbs fairly high and will usually cut calories by lowering fat intake, eating less high GI carbs and going for more whole wheat and fruit.

My plan initially this year is going to be following Dr. Darden's Do the Opposite program from the New HIT. I'll be starting out on the fat loss routine he perscribes and plan to be at 7% (~205 lbs) by mid-February, then I can start the big push back to 225 by June.

I've only really been serious about my training since May of this year. Before that, I went in and just lifted without any real goal of where I wanted to take myself. I wish I had taken before's, but it's too late now. I will be doing before/afters this year. From where I am at now to where I will be at the end of the year should make for some good shots.

My training when it's most successful, and I don't listen to all the outside influences, is your typical HIT 3x a week full body routine. When I train like that, I can take measurements on a Sunday and then take a measurement at the same place the next week and I know it will be larger (for a few weeks, I was averaging .25" on arms and .50" on my chest). My diet was just a see food diet, with a lot of whole milk thrown in for good measure.

I want to show what can be done naturally with a lot of dedication and consistency on a regular HIT routine without all the special bells and whistles thrown in.
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Mark S

Drew Baye wrote:
Does anyone have any specific goals for 2008?

Physique goals? Feats of strength? Athletic goals? Other health or fitness related?


Hi Drew
Happy new year.

Qualification to the British Bodybuilding finals. I will be competing In June/July target weight 240lbs.

To do well in my studies at University.

Mark
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Loutwinl

Oh you bet I do and the most important one is not only to take my workouts as serious as I do my life,but mt diet needs lots of improvment and only being lazy has kept me behind but no more!
Lou
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Welshace13

Deadlift 315lbs for 20 reps. Why??? Because im insane.

Happy new year all :)
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waynegr

Switzerland

Butters wrote:
waynegr wrote:
Butters wrote:
My physique goals for the year are:

At my birthday at the end of June be at my current weight (225 lbs) at 7% bodyfat (currently 15%).

On New Years Eve next year be at 240 lbs at 7% bodyfat.

Both of which will be done completely natural and using a mix of training principles.

I also will decide on my first BBing competition to enter next year for the 2009 season.

What is you age and height ???

And how much did you gain this year, got any before and after photos, thats if youre the type to post.

Wish you all the best, my goals are similar, what kind of diet are you going to try to do this ???
I was thinking of trying a more lower carb, diet, as the last year or more I have gained lot of strength and good size, but it was on a high carb, high protein, and medium fat, but if I lower the carbs [or calories in general] I will find it hard to keep adding the weight or maintain without high calories, as I am a very active person to say the least. As I cant seem too eat enough without the highish carbs as the meats and whatever fills you up so much.

I eat about 21 to 23 calories per pound of bodyweight, and about 1.5 to 5 litres of water a day.

I can be about 14 to 17% BT and look basically the same, but anything below 11 and in the past I seem to lose the muscle as well, so mostly I stay at 12 to 13, which is fine by me, but it would be nice to get lower without losing some muscle.

Funny thing the last few weeks my BT is doping a bit, and I have eaten more, but have been getting far far far stronger every week for well over a year now, on the new training, so am burning far more calories at rest.

Wayne


I'm 6'2" and 27 years old.

I have tried low carb dieting in the past, but it just leaves me lethargic and generally feeling like warmed over crap. I like to keep carbs fairly high and will usually cut calories by lowering fat intake, eating less high GI carbs and going for more whole wheat and fruit.

My plan initially this year is going to be following Dr. Darden's Do the Opposite program from the New HIT. I'll be starting out on the fat loss routine he perscribes and plan to be at 7% (~205 lbs) by mid-February, then I can start the big push back to 225 by June.

I've only really been serious about my training since May of this year. Before that, I went in and just lifted without any real goal of where I wanted to take myself. I wish I had taken before's, but it's too late now. I will be doing before/afters this year. From where I am at now to where I will be at the end of the year should make for some good shots.

My training when it's most successful, and I don't listen to all the outside influences, is your typical HIT 3x a week full body routine. When I train like that, I can take measurements on a Sunday and then take a measurement at the same place the next week and I know it will be larger (for a few weeks, I was averaging .25" on arms and .50" on my chest). My diet was just a see food diet, with a lot of whole milk thrown in for good measure.

I want to show what can be done naturally with a lot of dedication and consistency on a regular HIT routine without all the special bells and whistles thrown in.


Sounds great, milk it for all its worth, and then and then only will you need to change things, dont take to much notice of the things we bring up for the intermediate and advanced, but please take note of what were are saying, and when, and I don?t want to put your ego down, as I imagine you know that soon your bodyweight and lifts will slow down, only then please think and revaluate all we are saying, and the gains you are making now, will start all over again.

Why not post a photo now, and then you will have no excuse, for not doing your training.

However I at your level would not even contemplate dieting now, I would stack the food down you, as long as you dont go over 15% your fine, and adding more muscle you may go down without it.

As so many time I have seen people diet and then after six moths they kick themselves for lose quite a bit of the hard earned muscle they built.

Wayne
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waynegr

Switzerland

You know why Welshace13 is so sring for his age Drew.

Welshace13 wrote:
Deadlift 315lbs for 20 reps. Why??? Because im insane.

Happy new year all :)


What you doing for reps on the 315lbs ??? As I forgot, you should easy get this. did you get around to to doing the sets I sent you ???

Wayne

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Welshace13

waynegr wrote:
You know why Welshace13 is so sring for his age Drew.

Welshace13 wrote:
Deadlift 315lbs for 20 reps. Why??? Because im insane.

Happy new year all :)

What you doing for reps on the 315lbs ??? As I forgot, you should easy get this. did you get around to to doing the sets I sent you ???

Wayne



whats sring meen wayne?

naaa i havnt got around to changing training at the moment, i just work up to 1 set, maybe 2 if im feeling like a nutter(but mostly just 1 set), going balls to the wall, using rest pause, then resting for a few days, 4-7days usualy, then beating my records when i train again. but i must say, i use a much better warm up now as you posted to me and it helps me allot, before i was warming up with say sets of 3-5 reps and i wasnt getting my mind and body ready for training heavy. i just normally use standing overhead press and deadlift, maybe some weighted pull ups if the weathers nice and the wind doesnt blow me off my tree branch haha.

i did try the multiple sets like you said for 2 workouts, but there was too many sets for me, i just prefer to train hard for a few minutes then rest, im not saying it doesnt work, just wasnt the style i usualy like to do. but thanks for trying to help me anyway wayne, the "hard" warm up you said to do definatly helped me allot.

315lbs at the moment i can get maybe 10 if i pushed myself (this is in a conventional stance, in sumo back in the summer i would of probably got 315 20 reps, but was focussed on 1 rep max), 180kg for 1 at a bodyweight of 65kg. i got 130kg for 20reps 2 weeks back(in conventional stance which was pretty easy, only felt the last 3 reps hard), so 140kg(315lbs) shouldnt be to far away.


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highheavy

Tennessee, USA

Hello Drew,

My goal is to get to 200 lbs/solid. For a long time, I've carried more than 230 and am currently 242 lbs. I will acheive this by using a reduced calorie diet - not reduced carbohydrate. Funny, last night I saw a Weight Watchers commercial claiming diets don't work - what the hell does???
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waynegr

Switzerland

Welshace13 wrote:
waynegr wrote:
You know why Welshace13 is so sring for his age Drew.

Welshace13 wrote:
Deadlift 315lbs for 20 reps. Why??? Because im insane.

Happy new year all :)

What you doing for reps on the 315lbs ??? As I forgot, you should easy get this. did you get around to to doing the sets I sent you ???

Wayne



whats sring meen wayne?

naaa i havnt got around to changing training at the moment, i just work up to 1 set, maybe 2 if im feeling like a nutter(but mostly just 1 set), going balls to the wall, using rest pause, then resting for a few days, 4-7days usualy, then beating my records when i train again. but i must say, i use a much better warm up now as you posted to me and it helps me allot, before i was warming up with say sets of 3-5 reps and i wasnt getting my mind and body ready for training heavy. i just normally use standing overhead press and deadlift, maybe some weighted pull ups if the weathers nice and the wind doesnt blow me off my tree branch haha.

i did try the multiple sets like you said for 2 workouts, but there was too many sets for me, i just prefer to train hard for a few minutes then rest, im not saying it doesnt work, just wasnt the style i usualy like to do. but thanks for trying to help me anyway wayne, the "hard" warm up you said to do definatly helped me allot.

315lbs at the moment i can get maybe 10 if i pushed myself (this is in a conventional stance, in sumo back in the summer i would of probably got 315 20 reps, but was focussed on 1 rep max), 180kg for 1 at a bodyweight of 65kg. i got 130kg for 20reps 2 weeks back(in conventional stance which was pretty easy, only felt the last 3 reps hard), so 140kg(315lbs) shouldnt be to far away.




Sorry no time for the rest, I meant to say; strong.

Wayne

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s153015

New Brunswick, CAN

My name is Rick, and yes, it's New Year's resolution day... I had triple bypass surgery on June 13, 2007. I've been working out in a hit manner for over 25 years, and started working out again, 12 weeks after my surgery, and am already back to the same weights I was using before my surgery. I'm just coming off a scheduled layoff which is being extended to at least this coming Sunday due to a bit of a sore throat that feels like a cold coming on.

However, tomorrow, I'm starting to diet seriously and I plan to lose about 20 pounds by March 13, when I leave for a cruise. My plan is to weigh 180 (6' tall, 49 years old) and I will weigh in my starting weight in the morning, but I'm guessing I'm between 195 and 200 now. Here is the plan... (notes are also for others who will be joining me)

Challenge to Jeff Turner: Let's see if I can't be a control group for someone working out without a coach!
Breakfast
Shake (2 scoops whey protein, 3-4 tsp fish oil, 1 tsp olive oil, 8 oz
frozen berries, 1 scoop splenda unless protein already artificially
sweetened, add fiber if desired) 400 calories
( Drink at least 1 large glass of water over and above meal)

Mid morning shake (1 scoop Metabolic Drive and 1 tsp olive oil) (skip for
ladies except for week 3, one scoop only) 150 calories wk 3 add 1 scoop (
Drink at least 1 large glass of water over and above meal)


Lunch
Michelina 250 calories
( Drink at least 1 large glass of water over and above meal)

Mid afternoon shake (same as mid morning) 150 calories wk 2 and 3 add 1
scoop
( Drink at least 1 large glass of water over and above meal)


Dinner 500 calories (only meal you have to calculate; use equivalent weight
watcher points if desired)
( Drink at least 1 large glass of water over and above meal)

Evening snack Michelina 250 calories

If 2 Michelina dinners total less than 500 calories make up difference with
metabolic drive, + add fiber to any meal as desired/needed.

Drink as much extra water as possible but try to drink it all by 5 PM so
you're not up half the night. Get to bed an hour early. Only strength train
2 or 3 times a week (safe, slow but intense, one set of 5 to 10 exercises)
or add one 20 minute casual walk per day. Keep bedroom cooler at night. (if
you screw up a meal, forgive yourself and don't use it as an excuse to
screw up the next one) (tell everyone your goal to keep you honest)

Wk 1 men 1700/ladies 1550
Wk 2 men 1800/ladies 1650
Wk3 men 1900/ladies 1750

Wk1 Jan 2 weight:
Wk2 Jan 13 weight:
Wk 3 Jan 20 weight:

Wk1 Jan 27 weight:
Wk2 Feb 3 weight:
Wk3 Feb 10 weight:

Wk1 Feb 17 weight:
Wk2 Feb 24 weight:
Wk 3 Mar 2 weight:

Wk1 mar 9 weight:
Mar 12 weight:
Mar 13 off to cruise at ideal weight and reward yourself for doing a good
job! While on cruise, plan next phase of goal to finish 2008 in best shape
of your life!!
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Paul Marsland

My goal is to have my first MMA fight by the end of 2008 as a light heavy or heavy weight.

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Jer Bear

Illinois, USA

First off, Hello.

Short term goals:
1)drop another 10% of my weight. I'm currently at 295 (from a max of 330 from a leg/foot ailment that took ten doctors to find out that I had bad feet and needed inserts!).
2)keep up my HIT training with my teenage daughter, who is progressing great. We have another four months (been doing it for the past two months) to go to cross over from beginners.

Long term goals:
1)get back to my "Warrior" weight of 185 in the next 30 to 36 months.
2)start second daughter in training by end of this year.
3)help oldest daughter to start varsity Dance Team and Volleyball.

Quick Question????
I was wondering if a short aerobic activity, maybe 20-25 minutes, of intervaul type training following a HIT workout would lead to overtraining?

We currently workout, drag ourselves over to get a drink of water and fill out our log for the next workout (see if we need to go up on weight the next workout and whatevers). After about ten minutes, we hit the treadmill for intervual training for no more than 20 minutes.

Should we do aerobics on our off days? Or is doing it just after ok, if it doesn't overtrain us?

We are surrently using Mr Baye's begginer A-B routines for men and female and I'm down to 1800 cals and my daughter is down to 1500 cals a day. We take a multivitiam and eat mostly a fresh food diet with carbs, fat, and protien being spread out like so 60/20/20. We eat three meals and thre to two snacks a day, for six days, and then eat what we want on Sunday, but still watching our intake.

I've been able to drop 10% of my weight (daughter has drop two pants sizes and is in great shape for Dance team!) using this routtine for the past two months. I still workout three times a week, but have a two per week about every other week or every third week due to overtime. My strength has increase greatly and I feel great. I just am worried I might be "neglecting" the aerobics. I know that HIT aids in aerobic training (I feel it!), I was just wondering if I could/should include more. My golas oare more in line of looking good and feeling great about my body instead of entering contests (I don't knock anyone wanting these goals, and I wish you well).

Thanks, and Hi
Jerry
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Bill De Simone

New Jersey, USA

I'm turning 50 in June, so my goal is to get as lean and proportioned as possible and steal Metrx's 50K.

Well, at least the first part.

Last time I was in my best shape was 12 years and intact biceps/triceps ago, so this should be interesting.
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bdog

To lose 70-80 lbs. by the end of the year or sooner.
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spud

Hi Jerry,

This may be a bit of ?tough love? for you, but I'm not going to sugar coat anything.

You should not do aerobics on your off days.

Why?

Reason 1

You weigh 295 pounds. The impact forces on your ankles, knees, hips and spine, particularly at your weight, will not be good for you in the long term. If you value your joints, stop.


Reason 2

Exercise of any kind, be it strength training or aerobics doesn't burn significant amounts of calories.

Read this, at least twice - http://www.ultimate-exercise.c...

The calories you burn in an hour of hard running, could, if you chose the wrong foods, be eaten in a matter of minutes.

Not eating 300 extra calories is a lot quicker, safer and less hassle than eating them and then trying to burn them off.

And remember, the further, faster and more frequently you run, the worse your joints get.


Reason 3

You don't need cardio to improve your health. Your health is improving dramatically as you lose fat.

When people do cardio, eat right and lose weight, they assume that it was the cardio that lowered their blood pressure, improved their blood-vessel function and improved lots of other so called indicators of health.

Nope.

It's the fact that they lost weight, reduced their calories intake and ate more healthily that did it. You are doing all this with your 1800 calorie diet and high intensity strength training. Cardio is not necessary. All health benefits center around being lean, eating healthily, and not doing things like smoking tobacco and drinking alcohol.

Remember this little saying. "It's not what you put your body through, it's what you put through your body."

Reason 4

The 1800 calorie diet you are on and the 1500 calorie diet that your daughter is on are going to be great if you are strength train 2 or 3 times a week on non consecutive days. However, if you are going to add in all this extra activity in the form of cardio, then you're asking the diet to do more than it is designed to do.

That may not sound like it makes sense. Surely if you do more activity, you'll lose more weight right? WRONG.

You may lose more weight, but that weight may not all be coming from fat stores. Some of it will be muscle.
Doing too much exercise, on too few calories, can stop fat loss dead.

To much of almost anything is perceived by your internal systems as being overstress. Overstress says to your body that something must be WRONG. Therefore, your body holds onto fat. Why? Because fat, during most of our evolutionary heritage, was a life-preserving means of making it through stressful, difficult periods. Often the fattest people lived the longest and reproduced the most successfully.

So avoid excessive activity.

In summary, too much exercise increases cortisol levels which can lead to muscle loss and can aid in fat storage. Remember that you do not receive benefits of exercise when you are exercising. You receive the benefits when you are resting and recovering from the exercise (strength training). If your diet is good and you stick to your 1800 calories per day, you won't need to try and burn off additional fat via exercise. You?ll save yourself from orthopedic problems later in life as well.
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Butters

waynegr wrote:
Sounds great, milk it for all its worth, and then and then only will you need to change things, dont take to much notice of the things we bring up for the intermediate and advanced, but please take note of what were are saying, and when, and I don?t want to put your ego down, as I imagine you know that soon your bodyweight and lifts will slow down, only then please think and revaluate all we are saying, and the gains you are making now, will start all over again.

Why not post a photo now, and then you will have no excuse, for not doing your training.

However I at your level would not even contemplate dieting now, I would stack the food down you, as long as you dont go over 15% your fine, and adding more muscle you may go down without it.

As so many time I have seen people diet and then after six moths they kick themselves for lose quite a bit of the hard earned muscle they built.

Wayne


It won't be much trouble for me to get to my goal of 240 and lean. Thanks for the input, but when I get to 240, my measurements should be where I want them to be, so it will be just maintenance training from then on with maybe some specialization courses to bring up lagging body parts.

I mentally need to cut, because I am not happy at all at 15%, it feels way too heavy for me and I like being lean. It should only take about 6 weeks tops for me to get down to 10% or below, so I don't feel like it will be a waste of time. I will have to lose the fat sooner or later.
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