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"Doing more exercise with less intensity,"
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must be done . . . and quickly."
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Inspired by Colorado essay added july 11 2011
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chasbari

Ohio, USA

In light of Dr. Darden's recent revisiting of the Colorado Experiment I decided to take a slightly different tack with my training.
Prior to this, I had been working out on a very brief split where it would take me three weeks to go through a whole body workout two times with workouts every Monday and Friday going through a third of the routine each workout.

I have been doing this in light of my need for recovery as I still have significant damage to my small intestine and do not want to have to take the drugs my gastroenterologist thinks might be necessary if it seems I have gone refractory with my celiac.

I will note here that with the above workout routine I was able to show him I could gain some weight thus prompting him to give me six more months without drug treatment.

I was, under the prior routine, able to gain three pounds over the course of two months.
When I saw the results from Colorado and noted the caloric intake and assessed my own dietary habits, restrictions and needs as well as the frequency of training and the relative volume of a classic Jonesian workout, I decided to try my own version of Colorado.

I will work out three times weekly on Monday, Wednesday and Friday.
I will greatly increase my caloric intake shooting for at least 4000 calories a day which is difficult considering what I am able to eat. I have a severely restricted safe foods list and there aren't many fillers on there.

I will vary my workouts within a particular scheme and will include as much negative, negative accentuated and negative assist training as I can with my equipment.
Workouts are to be as brief as possible.
I am now at the beginning of week three. The results thus far are that I started with a body weight of 146 pounds and am now, on workout 7 day 14, at 152 pounds and that is after a very rough weekend rest, food and work-wise.

I am averaging 17 minutes per workout.
My favorite workout to hate thus far consists of a consolidation routine of sorts:

Akinetic squats K to contact loss
Pulldown 270 8 reps
single leg negative squat/left leg Q 4 reps
tricep pushdown (kind of like a dip) 270 8 reps
Single leg negative squat/right leg Q 4 reps
Pulldown 270 4 reps
Tricep Pushdown 270 3 reps

This workout takes me 9 minutes and is pretty brutal. I had a hard time walking for several days following this particular routine.

This morning's workout consisted of:

Negative leg extensions 90psi Negative air machine 8 reps
Negative squats P 2 slow reps slight reveral ability with first rep
Leg Curl 135 pounds 15 reps
Negative squats P 3 slow reps

Negative reverse pullovers 90psi Negative air machine 7 reps
Negative chest cross 90psi Negative air machine 6reps
Negative decline press on the duo squat with adaptive movement arms G 5 negative reps

Triceps extension Negative air machine 80psi 6 reps
Bicep curl negative air machine 80psi 7 reps
Lateral raise negative air machine 80psi 6 reps

Total workout time 19 minutes.

Sorry for the crappy picture but I was not fully awake.. too much football yesterday..hard to travel to the stadium with enough safe food to last the whole game.
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chasbari

Ohio, USA

Oops, that was the original picture at the beginning two months ago. This is the one I took this morning.
CS
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simon-hecubus

Texas, USA

Keep us posted Chas. You are inspirational as always.

Best,
Scott
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Tomislav

New York, USA

chasbari,
Great shape and great experiment; you have a lot of muscle memory to draw on so there are some parallels. Looking forward to hearing about your progress.

4,000 calories a day is tough to hit with the limitations you had mentioned (limited milk and grain products); if there are no restrictions with fat you might try adding 1,000 calories a day of codliver oil - you can do that with a shotglass (3 tablespoon) a few times a day.

Butter (may be restricted) and/or bacon grease/fat back/lard are more great ways to easily add condensed calories to just about anything. Additional benefits to all the fat is more T and that your liver won't be turning protein in to carbs and carbs into saturated fat, which could limit gains with carb/grain restrictions.
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fbcoach

chasbari wrote:
Oops, that was the original picture at the beginning two months ago. This is the one I took this morning.
CS


You're looking thicker and harder already. Keep Up The Good work!!!! Your progress is inspirational!
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SteveHIT

Chas, Good to see some experimenting going on - Great stuff!
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Raider22

Ohio, USA

Great job, I wouldn't vary from the diet you are currently following until results slow. You have gained mass and stayed lean. You look a bit leaner in fact.
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dhitquinn

Looking in great shape for your age and you look bigger than 152lbs, great work

Dave
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chasbari

Ohio, USA

Tomislav wrote:
chasbari,
Great shape and great experiment; you have a lot of muscle memory to draw on so there are some parallels. Looking forward to hearing about your progress.

4,000 calories a day is tough to hit with the limitations you had mentioned (limited milk and grain products); if there are no restrictions with fat you might try adding 1,000 calories a day of codliver oil - you can do that with a shotglass (3 tablespoon) a few times a day.
Butter (may be restricted) and/or bacon grease/fat back/lard are more great ways to easily add condensed calories to just about anything. Additional benefits to all the fat is more T and that your liver won't be turning protein in to carbs and carbs into saturated fat, which could limit gains with carb/grain restrictions.


Great suggestions and thanks already for all the encouraging words.
Back to dietary, I can't use butter at present but am using coconut oil on top of a really great recipe we found.. simple but it's my one baked good.. almond flour (we grind it ourselves) mixed with honey, eggs and/or pumpkin, walnuts and raisins. bake in muffin cups. I serve them with coconut oil spread on top. I also use EVOO when cooking and do use bacon grease as well. I try to keep the fat intake up and will keep the T issue in mind with that. Still sticking to squashes, cauliflower, brussels sprouts and limited fruit.
Cod liver oil sounds like a great idea as well, especially for my Vitamin D levels although finding the real deal is almost impossible anymore with the way they now process it and then add a synthetic D back in.
I can't wear my skinny pants anymore because they no longer fit the thighs. I am finally getting my legs back which feels good.
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chasbari

Ohio, USA

ddhitquinn wrote:
Looking in great shape for your age and you look bigger than 152lbs, great work

Dave


Yeah, but Chihuahuas can also look big when pictured all alone. Put'em beside a Rotweiler and then....
Thanks, though.
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Tony Williams

chasbari wrote:
ddhitquinn wrote:
Looking in great shape for your age and you look bigger than 152lbs, great work

Dave

Yeah, but Chihuahuas can also look big when pictured all alone. Put'em beside a Rotweiler and then....
Thanks, though.


Dave is right.

You do look great, and even more defined in the second photo.

Tony

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entsminger

Virginia, USA

==Scott==
Great idea! I'm anxious to see how it goes! Funny thing is I have no idea how many calories I consume on a daily basis so I really have no idea what 4000 calories amounts to especially if my diet was restricted? One big Mac, ha ha.. I'm especially interested to see how the more often than once a week approach turns out.
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dhitquinn

chasbari wrote:
ddhitquinn wrote:
Looking in great shape for your age and you look bigger than 152lbs, great work

Dave

Yeah, but Chihuahuas can also look big when pictured all alone. Put'em beside a Rotweiler and then....
Thanks, though.


Dont knock your achievements, there is always someone out there bigger, not many guys in your shape at your age with your health problems well done again
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coach-jeff

Louisiana, USA

Tomislav wrote:
if there are no restrictions with fat you might try adding 1,000 calories a day of codliver oil - you can do that with a shotglass (3 tablespoon) a few times a day.


Not a good idea, as such an intake of cod-liver oil will likely cause toxicity from excess vitamin A.

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cmg

Great job Chas!!

You look great.

Regards,

Ron
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Tomislav

New York, USA

coachjeff wrote:
Tomislav wrote:
if there are no restrictions with fat you might try adding 1,000 calories a day of codliver oil - you can do that with a shotglass (3 tablespoon) a few times a day.


Not a good idea, as such an intake of cod-liver oil will likely cause toxicity from excess vitamin A.


Hi coachjeff,
I don't think so; I've been taking cod liver oil for many years. Therapeutic dosages for A range as high as 50,000 IU daily (2.25 oz of cod liver oil). And there is little evidence doubling this is going to cause a problem for an athlete as bone and muscle growth increases the need for it.

And consider the vikings drank cod liver oil daily by the cup; they just grew awfully big and strong.

The IU/RDA were literally designed for couch potatoes because the measure is established by giving a sedentary mouse just enough to keep it from developing a deficiency. Problem is, when the mouse is merely active it requires more to prevent a deficiency and no one has yet performed a study on weight lifting mice.

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chasbari

Ohio, USA

Tomislav wrote:
coachjeff wrote:
Tomislav wrote:
if there are no restrictions with fat you might try adding 1,000 calories a day of codliver oil - you can do that with a shotglass (3 tablespoon) a few times a day.


Not a good idea, as such an intake of cod-liver oil will likely cause toxicity from excess vitamin A.


Hi coachjeff,
I don't think so; I've been taking cod liver oil for many years. Therapeutic dosages for A range as high as 50,000 IU daily (2.25 oz of cod liver oil). And there is little evidence doubling this is going to cause a problem for an athlete as bone and muscle growth increases the need for it.

And consider the vikings drank cod liver oil daily by the cup; they just grew awfully big and strong.

The IU/RDA were literally designed for couch potatoes because the measure is established by giving a sedentary mouse just enough to keep it from developing a deficiency. Problem is, when the mouse is merely active it requires more to prevent a deficiency and no one has yet performed a study on weight lifting mice.



As I was dealing with near osteoporosis as a result of malnutrition issues associated with the damage I was put on 4000 IU of D3 daily. Because of some questionable ingredients in my supplement I had to stop taking them so the CLO might be good in light of that. I am not getting near so much from food sources as I cannot seem to tolerate carrots which I had been eating by the fistful at first.
Also, I did some actual calorie calculations based on what I am truly eating on a daily basis and find that I am about 1000 calories short of my intended daily intake. I may start with one tablespoonful of the stuff just to see and go from there.
Oh, and I am essentially a weightlifting mouse so they can use me as a study subject.. Nah, I guess I'm not really that small..
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Tomislav

New York, USA

chasbari wrote:
Tomislav wrote:
coachjeff wrote:
Tomislav wrote:
if there are no restrictions with fat you might try adding 1,000 calories a day of codliver oil - you can do that with a shotglass (3 tablespoon) a few times a day.


Not a good idea, as such an intake of cod-liver oil will likely cause toxicity from excess vitamin A.


Hi coachjeff,
I don't think so; I've been taking cod liver oil for many years. Therapeutic dosages for A range as high as 50,000 IU daily (2.25 oz of cod liver oil). And there is little evidence doubling this is going to cause a problem for an athlete as bone and muscle growth increases the need for it.

And consider the vikings drank cod liver oil daily by the cup; they just grew awfully big and strong.

The IU/RDA were literally designed for couch potatoes because the measure is established by giving a sedentary mouse just enough to keep it from developing a deficiency. Problem is, when the mouse is merely active it requires more to prevent a deficiency and no one has yet performed a study on weight lifting mice.



As I was dealing with near osteoporosis as a result of malnutrition issues associated with the damage I was put on 4000 IU of D3 daily. Because of some questionable ingredients in my supplement I had to stop taking them so the CLO might be good in light of that. I am not getting near so much from food sources as I cannot seem to tolerate carrots which I had been eating by the fistful at first.
Also, I did some actual calorie calculations based on what I am truly eating on a daily basis and find that I am about 1000 calories short of my intended daily intake. I may start with one tablespoonful of the stuff just to see and go from there.
Oh, and I am essentially a weightlifting mouse so they can use me as a study subject.. Nah, I guess I'm not really that small..


chasbari,
You're in great shape now and having weighed 200 lbs in the past gives you the potential for fantastic gains during the experiment.

I agree maintaining caloric intake is a major variable, particularly with your obstacles; you're not going to have any trouble with the training side.

I hear what you say about going short of the daily caloric intake goal; this happens to me all the time and I "average" my calories for the week to make up. Better of course if you can carefully hit the quota each day but weekly averaging works almost as well and the high fat makes that easier too.

Here's something motivating to read regarding leveraging large dosages of cod liver oil/liver as an anabolic aide:

"... the study found the administration of [therapeutic dosages of] vitamin A and iron to have results equivalent to the administration of testosterone itself."

westonaprice.org/mens-health/254-vitamin-
a-forgotten-bodybuilding-nutrient.html
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chasbari

Ohio, USA

Tomislav wrote:
chasbari wrote:
Tomislav wrote:
coachjeff wrote:
Tomislav wrote:
if there are no restrictions with fat you might try adding 1,000 calories a day of codliver oil - you can do that with a shotglass (3 tablespoon) a few times a day.


Not a good idea, as such an intake of cod-liver oil will likely cause toxicity from excess vitamin A.


Hi coachjeff,
I don't think so; I've been taking cod liver oil for many years. Therapeutic dosages for A range as high as 50,000 IU daily (2.25 oz of cod liver oil). And there is little evidence doubling this is going to cause a problem for an athlete as bone and muscle growth increases the need for it.

And consider the vikings drank cod liver oil daily by the cup; they just grew awfully big and strong.

The IU/RDA were literally designed for couch potatoes because the measure is established by giving a sedentary mouse just enough to keep it from developing a deficiency. Problem is, when the mouse is merely active it requires more to prevent a deficiency and no one has yet performed a study on weight lifting mice.



As I was dealing with near osteoporosis as a result of malnutrition issues associated with the damage I was put on 4000 IU of D3 daily. Because of some questionable ingredients in my supplement I had to stop taking them so the CLO might be good in light of that. I am not getting near so much from food sources as I cannot seem to tolerate carrots which I had been eating by the fistful at first.
Also, I did some actual calorie calculations based on what I am truly eating on a daily basis and find that I am about 1000 calories short of my intended daily intake. I may start with one tablespoonful of the stuff just to see and go from there.
Oh, and I am essentially a weightlifting mouse so they can use me as a study subject.. Nah, I guess I'm not really that small..

chasbari,
You're in great shape now and having weighed 200 lbs in the past gives you the potential for fantastic gains during the experiment.

I agree maintaining caloric intake is a major variable, particularly with your obstacles; you're not going to have any trouble with the training side.

I hear what you say about going short of the daily caloric intake goal; this happens to me all the time and I "average" my calories for the week to make up. Better of course if you can carefully hit the quota each day but weekly averaging works almost as well and the high fat makes that easier too.

Here's something motivating to read regarding leveraging large dosages of cod liver oil/liver as an anabolic aide:

"... the study found the administration of [therapeutic dosages of] vitamin A and iron to have results equivalent to the administration of testosterone itself."

westonaprice.org/mens-health/254-vitamin-
a-forgotten-bodybuilding-nutrient.html


Good stuff. I will be going shopping for CLO tomorrow.
Here is a picture of my modification to the duo squat that allows me to use it for decline press.
I had always pondered why AJ never applied his negative cam design to a bench press movement. After thinking about it for a while I made these add on attachments. They bolt on with no needed modifications and allow me to use the foot pedals to assist for negatives. I tried moving them into a high position for pull downs but the upload created by the cam is almost the exact opposite of what is needed for pulldowns. It is very effective for decline press though. I can also use them to assist with negative leg work.
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chasbari

Ohio, USA

Here's the lockout device I made to allow for single leg negatives on the duo squat as well. It makes the switch very quickly. The advantage of single leg negatives is that I can use more weight through a truly full ROM. I am also modifying the differential gear to create a lockout that will effectively double the weight available extending the usefulness of the machine for negatives.
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smanjh

Great work Chas. There is something very Frank Zane-like about you in your overall look. I can't exactly put my finger on it.

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AShortt

Ontario, CAN

How long do you think you can tolerate the high cal load before you will need a break?

Regards,
Andrew
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chasbari

Ohio, USA

AShortt wrote:
How long do you think you can tolerate the high cal load before you will need a break?

Regards,
Andrew


Andrew,
Good to hear from you, sir! At this point I anticipate handling it for an extended period of time as it is serving a twofold purpose with the intestinal healing we are hoping for as well as muscle mass. I will let the results of my next biopsy help determine as to whether this strategy is effective for both building muscle mass and allowing for healing as well. I am staying lean.. too lean, I believe, for now as I think I would be well served to have a slight bit of body fat... certainly not what I had when I was in starvation mode. You read that right. When I was in severe nutritional malabsorption I was gaining much body fat as I was losing lean tissue. When I went to a paleo gluten free diet I lost body fat at a frighteningly fast rate. I am not sure I would really intend to enter any competitions and so I would not, at present, be shooting for any pre contest type of cutting. I do not want excess body fat and am wanting to gain as much muscle mass as is naturally possible. The extra caloric load is merely keeping me from getting too fatigued at this point and, in fact, seems to be making many things much better. I sleep much better, I wake up more rested, I feel recovery happening quite literally post workout and I feel, ahem, much, much younger... like a healthy teenager... Heck, and I thought it was the brussels sprouts. Now I think its the heavy negative squats. The thing with my calorie intake is that I am still pretty much always hungry. I can polish off a plate of 2/3 pound of ground beef, half a squash, two cups of brussels sprouts and cauliflower, a cup of cherries and a few eggs and ten minutes later am ready to eat a meal. It is no effort to eat and all my lab numbers are looking much better than they had when I was first diagnosed. Liver and cholesterol as well as D levels are finally healthy. Don't know if this gets to the crux of your question or not.
CS
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Tomislav

New York, USA

chasbari wrote:
Good stuff. I will be going shopping for CLO tomorrow.
Here is a picture of my modification to the duo squat that allows me to use it for decline press.
I had always pondered why AJ never applied his negative cam design to a bench press movement. After thinking about it for a while I made these add on attachments. They bolt on with no needed modifications and allow me to use the foot pedals to assist for negatives. I tried moving them into a high position for pull downs but the upload created by the cam is almost the exact opposite of what is needed for pulldowns. It is very effective for decline press though. I can also use them to assist with negative leg work.

chasbari,
Here are some brands I think are good; this is a three week supply (at 1000 cal/day) so I basically buy out the stock when I go to the store or order it online.

It's getting more difficult to find Norwegian COL that is certified heavy metal and PCB free; Twinlabs used to be until recently and also used to come in a glass bottle which I prefer, but they also have the best price. Sommes is still certified and in glass but also the most expensive.

From your description it sounds like your modification is like adding a more aggressive CAM; I wonder if similar custom tailoring may have been done to optimize the equipment in the colorado experiment.
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hddc

chasbari,

Great progress already. You look much larger than your weight would indicate. My only concern is that overtraining is inflammatory in nature, and with the sudden drastic caloric intake, I'm afraid it could send you into a flare. It might be a good idea to up the calories much more gradually while analyzing how your body is doing with the extra training.
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