MB Madaera
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Chris Madaera
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Keelan Parham
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Bob Marchesello
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Jeff Turner
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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.

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My Transformation on Paleo & HIT
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karthik2504

Its good to be back. I've had some great results on Paleo and HIT. The accompanying pics were taken in September. I have leaned down considerably. That was the goal. With implementing a low carb diet and intermittent fasting, the path became easy. In fact, counting calories became secondary. Thanks to Drew Baye, with who I had a phone consultation prior to this transformation. Drew is a great ambassador of HIT and his views on nutrition are spot on.

The goal of my transformation was to lean down to an appreciable body fat level, before gaining just like Dr. Darden recommends in his books.

I will be posting my progress from now on, so that in itself becomes a challenge/ motivation to succeed.

Karthik
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karthik2504

More Pics

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karthik2504

One more
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garethit

karthik2504 wrote:
Its good to be back. I've had some great results on Paleo and HIT. The below pics were taken in September. I have leaned down considerably. That was the goal. With implementing a low carb diet and intermittent fasting, the path became easy. In fact, counting calories became secondary. Thanks to Drew Baye, with who I had a phone consultation prior to this transformation. Drew is a great ambassador of HIT and his views on nutrition are spot on.

The goal of my transformation was to lean down to an appreciable body fat level, before gaining just like Dr. Darden recommends in his books.

I will be posting my progress from now on, so that in itself becomes a challenge/ motivation to succeed.

Karthik
Looking very lean there Karthik, what was your bodyfat level like before you leaned out?
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dhitquinn

Great job Karthik well done
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krazy kaju

Very lean build, and a very aesthetic physique. Good job.
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karthik2504

garethit wrote:
karthik2504 wrote:
Its good to be back. I've had some great results on Paleo and HIT. The below pics were taken in September. I have leaned down considerably. That was the goal. With implementing a low carb diet and intermittent fasting, the path became easy. In fact, counting calories became secondary. Thanks to Drew Baye, with who I had a phone consultation prior to this transformation. Drew is a great ambassador of HIT and his views on nutrition are spot on.

The goal of my transformation was to lean down to an appreciable body fat level, before gaining just like Dr. Darden recommends in his books.

I will be posting my progress from now on, so that in itself becomes a challenge/ motivation to succeed.

Karthik Looking very lean there Karthik, what was your bodyfat level like before you leaned out?


Was about 14% when I started and was weighing 82Kgs. Haven't measured bodyfat recently but was around 70 Kgs when this pic was taken.

Karthik
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karthik2504

dhitquinn wrote:
Great job Karthik well done


Thank you.
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garethit

Nice to see real life examples of people using diet and exercise to improve themselves.

This is what exercise/bodybuilding/HIT is about for the average guy. Any details you'd care to share with us about your diet and exercise regime?
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Turpin

krazy kaju wrote:
Very lean build, and a very aesthetic physique. Good job.


I agree !

Well done mate , T.
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southbeach

try some more vegetables, that may help
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sonny153

Good job, keep up the good work
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Michael Petrella

Ontario, CAN

Looking very lean. Can't wait to see your progress on the build up now.

Michael
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karthik2504

Michael Petrella wrote:
Looking very lean. Can't wait to see your progress on the build up now.

Michael


Thanks Mike. Its good to be back on the forum. Stay tuned.

Karthik
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dhitquinn

southbeach wrote:
try some more vegetables, that may help


Just say well done! No one finds your smart arse comments funny other than yourself
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simon-hecubus

Texas, USA

southbeach wrote:
try some more vegetables, that may help


Who needs vegetables when we have you?

Try more fats, so your brain can function better.
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dhitquinn

simon-hecubus wrote:
southbeach wrote:
try some more vegetables, that may help

Who needs vegetables when we have you?

Try more fats, so your brain can fuction better.


Lol
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karthik2504

garethit wrote:
Nice to see real life examples of people using diet and exercise to improve themselves.

This is what exercise/bodybuilding/HIT is about for the average guy. Any details you'd care to share with us about your diet and exercise regime?


Thanks garehit.

I would love to share the details. The workout program was a basic full body routine done twice a week most times and some times once a week. If there were other important things that required more attention, some weeks went without any weight training. Brief HIT workouts kept me honest.

Over this period I have also started learning a little bit about the muscle fiber types and how progression takes a turn as one progresses and what needs to be altered. More on this later.

The workouts were the BBS Big 5 done once a week, initially on Nautilus Nitro machines. My membership with that gym expired and I moved back to my old gym that had no worthy machines, but tons of free weights, a dip and pull up station.

Workouts were then structured in a A / B format over a week. Two workouts in a week. Emphasis was on a big leg movement, followed by an upper body Push and Pull, and an isolation movement for calves in one workout and the delts in the other. Sometimes, a full body workout with 8 exercises was also done. Once in a month neck exercises were done with manual assistance.

All exercises were done SSTF in proper form. I would also sprint once or twice in a month, but definitely not more. There was at least an hour of play every week. Cricket is a my most addictive sport and I am thoroughly enjoying every moment that I missed during my younger years. At 33, I run faster and hit the ball farther than I ever have.

The changes I made to my diet played an equally important part in my losing fat faster than any other previous attempts. I am a big fan of Mark Sisson. The 21 Convention was another means through which I got more inputs on the holistic approach one needed to adopt to make changes.

The dietary approaches had to be something that could be followed life long and not as a stop gap. Dr. McGuff's seminars and the ancestral health symposium seminars are a great source of information. There's tons of information that one could get from these seminars that are available for free.

http://vimeo.com/...healthsymposium

So, I weaned away from grains and definitely processed carbs and sugars at once. Started including more saturated fat in the form of coconut oil and ghee apart from liberal amounts of coconut milk. Protein was mostly from varied sources whole eggs, chicken, fish, mutton and beef.

Of these the only source that I know is grass fed is the mutton. I had to get the best out of what was available and I had already decided that I was not going to STRESS myself over the whole issue. If I were going out with my family or friends for dinner, I would definitely not skimp on the desserts, but would avoid grains. I did enjoy each one of my deserts to the fullest with no guilt, but never over did it.

This is where Intermittent fasting came to the rescue. My 8 hour feeding window starts from late afternoon and runs in till dinner. The family or friends gathering is always lunch or dinner. The 16 hour fast has effectively taken breakfast from my menu. Yet whenever I do resistance training, I have nice pancakes made out of whole eggs, coconut milk, sweet potatoes and top it with some raw honey.

Sometimes, half a liter of cold whole milk(yes, this will never be banned in India) with some cocoa powder also serves as a good post workout drink. Carbs were mainly from green leafy vegetables, cruciferous veggies and fruits. Sometimes, bananas too found their way into the pancakes and other times bananas fried in coconut oil served as a perfect desert. Nuts were also a part of the diet.

All in all whole foods with emphasis on eliminating grains and other processed carbs and including some healthy fat did the trick. If I have a dessert, I throughly enjoy it. The confidence that I gain through knowing that I am on track and the calorie deficit that IF can bring about leave me with absolutely no pressure.

Its all about enjoying life and enjoying what you do towards obtaining goals that helps you achieve them faster. The self challenge that a HIT workout presents and the relative small window during which one needs to focus absolute intensity fits perfectly into my lifestyle without taking my time away the more important aspects of life.

Karthik
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thebiggfella

I echo everyone else's comments. Very good work and not disimilar to the way I go about things: IF, Paleo style eating (around 90% I'd say) and HIT.

Do you have a before photo for comparison?
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J-son

karthik2504 wrote:
garethit wrote:
Nice to see real life examples of people using diet and exercise to improve themselves.

This is what exercise/bodybuilding/HIT is about for the average guy. Any details you'd care to share with us about your diet and exercise regime?

Thanks garehit.

I would love to share the details. The workout program was a basic full body routine done twice a week most times and some times once a week. If there were other important things that required more attention, some weeks went without any weight training. Brief HIT workouts kept me honest.

Over this period I have also started learning a little bit about the muscle fiber types and how progression takes a turn as one progresses and what needs to be altered. More on this later.

The workouts were the BBS Big 5 done once a week, initially on Nautilus Nitro machines. My membership with that gym expired and I moved back to my old gym that had no worthy machines, but tons of free weights, a dip and pull up station.

Workouts were then structured in a A / B format over a week. Two workouts in a week. Emphasis was on a big leg movement, followed by an upper body Push and Pull, and an isolation movement for calves in one workout and the delts in the other. Sometimes, a full body workout with 8 exercises was also done. Once in a month neck exercises were done with manual assistance.

All exercises were done SSTF in proper form. I would also sprint once or twice in a month, but definitely not more. There was at least an hour of play every week. Cricket is a my most addictive sport and I am thoroughly enjoying every moment that I missed during my younger years. At 33, I run faster and hit the ball farther than I ever have.

The changes I made to my diet played an equally important part in my losing fat faster than any other previous attempts. I am a big fan of Mark Sisson. The 21 Convention was another means through which I got more inputs on the holistic approach one needed to adopt to make changes.

The dietary approaches had to be something that could be followed life long and not as a stop gap. Dr. McGuff's seminars and the ancestral health symposium seminars are a great source of information. There's tons of information that one could get from these seminars that are available for free.

http://vimeo.com/...healthsymposium

So, I weaned away from grains and definitely processed carbs and sugars at once. Started including more saturated fat in the form of coconut oil and ghee apart from liberal amounts of coconut milk. Protein was mostly from varied sources whole eggs, chicken, fish, mutton and beef.

Of these the only source that I know is grass fed is the mutton. I had to get the best out of what was available and I had already decided that I was not going to STRESS myself over the whole issue. If I were going out with my family or friends for dinner, I would definitely not skimp on the desserts, but would avoid grains. I did enjoy each one of my deserts to the fullest with no guilt, but never over did it.

This is where Intermittent fasting came to the rescue. My 8 hour feeding window starts from late afternoon and runs in till dinner. The family or friends gathering is always lunch or dinner. The 16 hour fast has effectively taken breakfast from my menu. Yet whenever I do resistance training, I have nice pancakes made out of whole eggs, coconut milk, sweet potatoes and top it with some raw honey.

Sometimes, half a liter of cold whole milk(yes, this will never be banned in India) with some cocoa powder also serves as a good post workout drink. Carbs were mainly from green leafy vegetables, cruciferous veggies and fruits. Sometimes, bananas too found their way into the pancakes and other times bananas fried in coconut oil served as a perfect desert. Nuts were also a part of the diet.

All in all whole foods with emphasis on eliminating grains and other processed carbs and including some healthy fat did the trick. If I have a dessert, I throughly enjoy it. The confidence that I gain through knowing that I am on track and the calorie deficit that IF can bring about leave me with absolutely no pressure.

Its all about enjoying life and enjoying what you do towards obtaining goals that helps you achieve them faster. The self challenge that a HIT workout presents and the relative small window during which one needs to focus absolute intensity fits perfectly into my lifestyle without taking my time away the more important aspects of life.

Karthik


Very motivating to see, well done!

This is, for me, the essence of why I train and why anybody should train IMHO.

Again, very inspiring to read and see.

//jonas
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karthik2504

thebiggfella wrote:
I echo everyone else's comments. Very good work and not disimilar to the way I go about things: IF, Paleo style eating (around 90% I'd say) and HIT.

Do you have a before photo for comparison?


I had some taken before my first stint with IF. Got to search my older albums. Will post once I get hold of them.

Karthik
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chasbari

Ohio, USA

Well Done! Look forward to seeing how your training progresses. It's good to feel good, isn't it?
CS
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karthik2504

chasbari wrote:
Well Done! Look forward to seeing how your training progresses. It's good to feel good, isn't it?
CS


Thank you, Sir. You are absolutely right about the feel good factor!

Karthik
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fbcoach

I will echo what everyone else is saying. GREAT JOB! It's motivating to see what others can do thru diet and training. Thanks for sharing.
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garethit

Sounds like a very logical and sensible approach you're taking, thanks for sharing.

All the best in your mass gaining phase, although I'm sure if you take the same systematic approach you have to getting lean you won't go far wrong

G.
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