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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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TheTummy's Log/Blog
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theTummy

Michigan, USA

There have been a lot of guys posting their food and workout logs lately. It has inspired me...therefore I'll do a log/blog off-site, that way I don't choke up the top page with daily activity (not that I mind it, I actually enjoy reading and learning what works for others).

thetummysfitnessblog.blogspot.com

I'm interested in feedback. I have a Fitness Challenge that I am holding for work. I'd like to prove to the other contestants that one can lose fat and build muscle with minimal time in a gym, and through smart eating. I'm starting a little early with the log/blog so I can get my plan and diet honed for maximum effect during the contest. I'll schedule a body evaluation at my company's gym before the new year.

Contest runs from Jan 1st - March 31st. I lost last year by 1 pound on the body weight % catagory and 1 % on body fat % catagory.
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southbeach

you look like you have a lot of potential.. but you also have a lot of adipose tissue to lose yet. train hard but most importantly keep the cals below your BMR till you can see actual muscle definition.
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Tony Williams

southbeach wrote:
you look like you have a lot of potential.. but you also have a lot of adipose tissue to lose yet. train hard but most importantly keep the cals below your BMR till you can see actual muscle definition.


For the life of me, I will never understand why so much jargon is used on this site.

Adipose tissue. Why not just say body fat?

Tony
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Bullen-Whatling

Great idea setting up a blog! I might look into doing this sometime!

Cheers,

Rob
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theTummy

Michigan, USA

swede360 wrote:
Great idea setting up a blog! I might look into doing this sometime!

Cheers,

Rob


Thanks, I thought it would be a positive outlet to keep me honest with myself and a way for others to read it and help me if they want.

I also want it to be a form of support for the other associates participating in the challenge I created. I know from personal experience how tough it can be to try and disseminate information in the sea of B.S. that is out there. I also want people to know that you don't have to kill yourself with daily routines and hours in the gym.

Some of the stuff I will write about won't necessarily be all about diet and what I lifted, but the journey as well. I hope those that follow it enjoy the ride.

Incidentally, if anyone decides they like my prose, I also have a writing website of a science fiction and fantasy nature. If anyone is interested.
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theTummy

Michigan, USA

My public profile on Fitday.com:

http://fitday.com/...Owner=cnmullens
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Tony Williams

Tummy,

Not to be too critical, but I noticed on your December 18 food log that more than one-third of your calories for that day came from "lite" beer.

As I recall, almost 1,100 were simply "empty" calories, in other words, consumption of calories with no nutrient value.

Tony
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theTummy

Michigan, USA

Tony Williams wrote:
Tummy,

Not to be too critical, but I noticed on your December 18 food log that more than one-third of your calories for that day came from "lite" beer.

As I recall, almost 1,100 were simply "empty" calories, in other words, consumption of calories with no nutrient value.

Tony


Lol, that was an estimate for a party that I had been looking forward to for months. I actually only had 5 beers and ate lightly.

The profile is not current because I've had a busy weekend and now my wife is in the hospital (everything should be fine, and we will have a new addition shortly). Rest assured the profile will be kept current after the new year, and that alcohol is not a component of my regular diet.
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krazy kaju

Tony Williams wrote:
southbeach wrote:
you look like you have a lot of potential.. but you also have a lot of adipose tissue to lose yet. train hard but most importantly keep the cals below your BMR till you can see actual muscle definition.

For the life of me, I will never understand why so much jargon is used on this site.

Adipose tissue. Why not just say body fat?

Tony


Haha. Arthur Jones criticized scientists for obscuring facts with language. e.g. the replacement of "negative" and "positive" with "eccentric" and "concentric."
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theTummy

Michigan, USA

No workout today, my wife is having a baby (big smile)!
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theTummy

Michigan, USA

So much for plans! My month early newborn daughter has been sent to a neonatal intensive care unit due to a pnumothorax (collapsed lung), I'll be MIA for a few weeks at least. Doing what I can for diet and still logging as best I can. Hospital food and left overs at the Ronald McDonald House aren't the best, plus I am an emotional eater. I am doing my best. No workouts...
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smanjh

theTummy wrote:
So much for plans! My month early newborn daughter has been sent to a neonatal intensive care unit due to a pnumothorax (collapsed lung), I'll be MIA for a few weeks at least. Doing what I can for diet and still logging as best I can. Hospital food and left overs at the Ronald McDonald House aren't the best, plus I am an emotional eater. I am doing my best. No workouts...


I am so sorry to hear that, you will be in my prayers. For some reason, without even being involved or having information past this post, I am very optimistic that everything will be just fine. I hope my hunch is correct.

I hope you don't find the following to obtrusive or cold because I honestly mean it well.

If you go through tragedy, using a self destructive path is never really the answer. In my case, I turned to alcohol and of course my problems were still there plus more by way of DUI's.

In your case, the emotional eating will lead to back peddling and if god forbid the worst happens, you will probably be more upset with yourself because whatever weight you add back will be there in addition to dealing with the situation-compounding your grief and misfortune if so were to occur.

The gym has always been a place of solace for me-an escape from anxiety. A 20 minute HIT workout or otherwise has always helped me through bad times. Getting away from that showed me just how fortunate we are to have this hobby.

Maybe you can find time to train and maybe just try to maintain for your own mental well being during this difficult time.

Like I said, I am not saying you must, but it may be in your best interest to just keep thinking positively and continuing on.

Again, my thoughts and prayers are with you.

-Jesse
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theTummy

Michigan, USA

Update on my daughter: she is breathing on her own, they are removing the chest tube and she is feeding on her mother's milk. They are performing photo-therapy for jaundice, but she has improved greatly. The doctor said that a few days ago, my daughter scared the hell out of him, now he says she is doing "beautifully". I expect, optimistically, that we should return home by next week. I have a lot of stress and aggression that I would love to take out on a giant weight stack...
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chasbari

Ohio, USA

theTummy wrote:
Update on my daughter: she is breathing on her own, they are removing the chest tube and she is feeding on her mother's milk. They are performing photo-therapy for jaundice, but she has improved greatly. The doctor said that a few days ago, my daughter scared the hell out of him, now he says she is doing "beautifully". I expect, optimistically, that we should return home by next week. I have a lot of stress and aggression that I would love to take out on a giant weight stack...


Congratulations on your daughter's arrival. Continued prayers for you and your family. Much health and strength for all in the new year ahead. Look out weight stacks!
Chuck
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Turpin

Great news on your daughter , and heres to continued good health for you and your new family.

Best wishes , T.
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smanjh

Turpin wrote:
Great news on your daughter , and heres to continued good health for you and your new family.

Best wishes , T.


Absolutely.
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theTummy

Michigan, USA

Happy New Year everyone. I hope that everyone has new goals and a plan to achieve them in the coming year.

My two week break left me worn out. Lack of sleep, high stress and bad eating presented a challenge for me that I had not anticipated. I gave up tracking my food for the last few days of December. There was not a reliable internet connection, other than my BlackBerry for which fitday.com is not a smart choice for logging food on. I weighed in today, and I am back to the plateau weight of 235 lbs (wiping beads of sweat off in relief).

Happy to say that it is a new year and we're home and the stress is going away. My sleeping patterns will continue to be interrupted and recovery will be a challenge, as anyone you has had a newborn can relate. We are doing well, both daughters are healthy and happy. Thank you for the thoughts and prayers while we were going through this ordeal.
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db144

Tummy:
I'm happy to hear your daughter is doing better and healthy enough to go home.

Don't worry too much about the small break I found out that often it's a good thing and lets the body recharge. As you go forward you'll find you didn't lose much strength and any weight you may have put on will melt away.

Happy New Year and best wishes

d
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theTummy

Michigan, USA

1-3-2011 workout (20 minutes)

Bowflex Squat: 210 lbs, 10.5 reps at 10-10 cadence

BF BTN Pulldowns: 210 lbs, 12 reps at 10-10

BF Bench Press: 210 lbs, 13 reps at 10-10

Bicep curls (preacher) on Impex Home Gym: 13 reps at 5-5 cadence #4 plate - need more weight for next time, probably wont do preachers but standing curl instead

Trunk Curl: 20 slow reps w/ 15 lb weight


I'm exhausted from lack of quality sleep, my diet is back on track, and I bought a new scale which weighs me in at 240 lbs, 51% water and 29% body fat (I don't know if I put much faith on the accuracy of the BF#, but it is a starting point) - looks like Southbeach's estimate was close from a different post ;)

Calories for the day 1565: 52% carbs, 28% fats and 20% protein. 150 ounces of water. I synced by BlackBerry app with the Fat Secret website, I'm just trying to figure out how to make it public, so that I can post the link to this thread, so people can "see" what I ate.
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theTummy

Michigan, USA

I'm not going to ask anymore. I'm just going to leave a bit early on Wednesday's or Thursday's and go to the gym. I'm tired of not having the equipment and the resistance that I need to make improvements to my body.

So the plan is total failure at the gym for a multiple joint routine, and single joint routine at home 3-4 days later.

Any suggestions as to a good routine for the gym? I was thinking of Smith machine Squats, Bench Press on a Cybex machine, Pulldowns, Deadlift, Negative Chin and Negative Dip. Then a single joint workout at home consisting of; Leg Extension, Leg Curl, Shoulder press, Bicep Curl, Tricep Extension and abs.

I'll make out a chart so I can track my progress and improvements. I am amicable to suggestions and modifications to my proposed program.
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HeavyHitter32

In my opinion, you should dump the Bowflex.

I had an Ultimate XTLU for six years and saw my physique deteriorate on it. I actually ended up selling my unit and bought a Powertech multi-station (much cheaper than a BF too) and saw my muscles perk back up again.

The quality of resistance on the Bowflex is fairly poor. There is inadequate negative resistance and not enough positive or negative resistance in the starting or stretched positions. There is also too much resistance in the so-called "fully contracted positions."

With that said, I actually enjoyed using the unit as it was kind of fun, but there are flaws with it that prevent one from getting better results.
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simon-hecubus

Texas, USA

theTummy wrote:
....Any suggestions as to a good routine for the gym? I was thinking of Smith machine Squats, Bench Press on a Cybex machine, Pulldowns, Deadlift, Negative Chin and Negative Dip. Then a single joint workout at home consisting of; Leg Extension, Leg Curl, Shoulder press, Bicep Curl, Tricep Extension and abs.


I believe that to be too much for a Calorie-Deficit diet, esp the Neg Chin. Maybe less so the Neg Dip.

Try this:
1. Squat (Hack or Machine) or Leg Press
2. Pulldowns OR Neg Chins
3. Neg Dips OR Chest Press Machine
4. DLs (I recommend partials off a rack)
5. Shoulder Press OR Lateral Raises OR Triceps

* Don't do Neg Chins and Neg Dips in same session.

** If progress alludes you, add rest day(s). If that's not an option for you, then drop an exercise. At the very least, replace a Compound with a movement involving less musculature (i.e. Iso)

*** Nein, Nyet, Nyen on the Smith squats. They put you through an un-natural ROM and the friction does not help. Great way to pinch your back.

I prefer the Hack Squat machines, as long as the back support pad goes all the way to your tailbone --- which may be difficult for someone as tall as you.

If not, Hammer (and others) make what I call a Cantilever Squat machine. It almost looks like a backwards version of the blocking sled that football linemen practice with.

Of course, regular ol' Squats are always good. But, if you do BB Squats, then Deadlifts (DLs) should NOT be included in the same session IMO (too much lower back stress).

Best Regards,
Scott
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theTummy

Michigan, USA

simon-hecubus wrote:
theTummy wrote:
....Any suggestions as to a good routine for the gym? I was thinking of Smith machine Squats, Bench Press on a Cybex machine, Pulldowns, Deadlift, Negative Chin and Negative Dip. Then a single joint workout at home consisting of; Leg Extension, Leg Curl, Shoulder press, Bicep Curl, Tricep Extension and abs.

I believe that to be too much for a Calorie-Deficit diet, esp the Neg Chin. Maybe less so the Neg Dip.

Try this:
1. Squat (Hack or Machine) or Leg Press
2. Pulldowns OR Neg Chins
3. Neg Dips OR Chest Press Machine
4. DLs (I recommend partials off a rack)
5. Shoulder Press OR Lateral Raises OR Triceps

* Don't do Neg Chins and Neg Dips in same session.

** If progress alludes you, add rest day(s). If that's not an option for you, then drop an exercise. At the very least, replace a Compound with a movement involving less musculature (i.e. Iso)

*** Nein, Nyet, Nyen on the Smith squats. They put you through an un-natural ROM and the friction does not help. Great way to pinch your back.

I prefer the Hack Squat machines, as long as the back support pad goes all the way to your tailbone --- which may be difficult for someone as tall as you.

If not, Hammer (and others) make what I call a Cantilever Squat machine. It almost looks like a backwards version of the blocking sled that football linemen practice with.

Of course, regular ol' Squats are always good. But, if you do BB Squats, then Deadlifts (DLs) should NOT be included in the same session IMO (too much lower back stress).

Best Regards,
Scott


Appreciate the input. The facility where I will be training has Cybex eqiupment (leg press, leg ext/curl, row, pulldown, chest fly, chest press, bicep, tricep..) A Nautilus pullup/dip, cable stand, Smith Machine, and power rack. Dumbbells and benches and cardio equipment. Advantage: its free!

Squats are an admitted weakness for me, and I may or may not have a spotter, so I suppose in lieu of squats, I can do a leg press.

Again, I appreciate the feedback :)
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theTummy

Michigan, USA

HeavyHitter32 wrote:
In my opinion, you should dump the Bowflex.

I had an Ultimate XTLU for six years and saw my physique deteriorate on it. I actually ended up selling my unit and bought a Powertech multi-station (much cheaper than a BF too) and saw my muscles perk back up again.

The quality of resistance on the Bowflex is fairly poor. There is inadequate negative resistance and not enough positive or negative resistance in the starting or stretched positions. There is also too much resistance in the so-called "fully contracted positions."

With that said, I actually enjoyed using the unit as it was kind of fun, but there are flaws with it that prevent one from getting better results.


The "borrowed" Bowflex and the cheap Impex Home Gym are all I have at home. Purchasing new equipment is, unfortunately, not an option at this time :(
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simon-hecubus

Texas, USA

theTummy wrote:
Appreciate the input. The facility where I will be training has Cybex equipment (leg press, leg ext/curl, row, pulldown, chest fly, chest press, bicep, tricep..) A Nautilus pullup/dip, cable stand, Smith Machine, and power rack. Dumbbells and benches and cardio equipment. Advantage: its free!

Squats are an admitted weakness for me, and I may or may not have a spotter, so I suppose in lieu of squats, I can do a leg press...


With that equipment, a good combo would to start your workout with Full DLs (BB from the floor) with Leg Ext done directly afterwards. You could rotate out the Leg Ext and put in Leg Curls or Calf work instead from time to time.
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