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
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Built 3 lbs muscle


Ted Tucker
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Determine the Length of Your Workouts

Evaluate Your Progress

Keep Warm-Up in Perspective


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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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Rob's 'No More Excuses' Log
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sirloin

hit4me wrote:
sirloin wrote:
Hi H,

All the supps i was taking are listed on the first page (4th post).

As mentioned, am lacto ovo veggie,

An average day would be...

Pre workout / breakfast is 2 scoops of unflavoured grass fed hormome free whey concentrate with organic cacao added for flavour. Then a black coffee.

Post workout (i wait one hour), fat free Icelandic Skyer yougart (300g) with one scoop of the grass fed whey and then fresh mixed berries.

Lunch - 3-4 poached free range eggs, one slice of superseeded bread, fish oil supplement.

Mid afternoon - 2 scoops of the grass fed whey with organic vanilla powder.

Dinner - large salad with mayo, 2 boiled eggs, fat free cottage cheese.

Supper - organic rice cake/s (just 6 grams of carbs per cake) with walnut or cashew butter.

When i did eat meat or fish i would only have it at dinner, again, am not promoting vegatarianism, i just dont like the taste or texture of meat or fish, i also feel eggs and whey - good quility whey that is, are better protein sources. The whey is also a great source of fuel, something i never though of until after reading Ori Hofmeklers work.

Hope this helps:)



interesting, I tried an all meat diet and did not lose a pound...and got tired of it very quickly...now I am trying something similar to what you are doing to see if that helps
2 eggs in the morning before work
whey protein bar for a midmorning snack
bone broth protein shake for lunch
tuna for afternoon snack
workout
salad for supper with spinach, tomatoes, onion, shredded cheese and 3 oz chicken and pumpernickle croutons
evening snack if needed is low fat cottage cheese

just started today, so it will take a couple weeks to see if any pounds come off



Looks good, and good luck:)

I personally grew up on beef,.organ meats and boiled spuds, its all my dad would eat, even on holidays, and what he ate we all ate. It was always heavy and hard on my stomach, most of my life id been dealing with constipation, but not since i elimimated it.

Eggs and whey are for most easier to digest, and have a higher bio-avilablity. Fish is good aswell, but i just cant stand the smell or taste.
My strength is just about maintaining, what im going to start doing is measuring output (got the idea from the superleague) i.e., reps x load and divided the total by my bodyweight, ill also factor in the time under load / tension.
Your strength may go down a little, but your output may actually be greater.
Most people (including myself) become / became discouraged because their strength goes down a little while on a cut and then just give up....again, even though the their output might well be greater.
Once your weight stabilises then focus on rebuilding any lost strength.




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hit4me

Florida, USA

sirloin wrote:
hit4me wrote:
sirloin wrote:
Hi H,

All the supps i was taking are listed on the first page (4th post).

As mentioned, am lacto ovo veggie,

An average day would be...

Pre workout / breakfast is 2 scoops of unflavoured grass fed hormome free whey concentrate with organic cacao added for flavour. Then a black coffee.

Post workout (i wait one hour), fat free Icelandic Skyer yougart (300g) with one scoop of the grass fed whey and then fresh mixed berries.

Lunch - 3-4 poached free range eggs, one slice of superseeded bread, fish oil supplement.

Mid afternoon - 2 scoops of the grass fed whey with organic vanilla powder.

Dinner - large salad with mayo, 2 boiled eggs, fat free cottage cheese.

Supper - organic rice cake/s (just 6 grams of carbs per cake) with walnut or cashew butter.

When i did eat meat or fish i would only have it at dinner, again, am not promoting vegatarianism, i just dont like the taste or texture of meat or fish, i also feel eggs and whey - good quility whey that is, are better protein sources. The whey is also a great source of fuel, something i never though of until after reading Ori Hofmeklers work.

Hope this helps:)



interesting, I tried an all meat diet and did not lose a pound...and got tired of it very quickly...now I am trying something similar to what you are doing to see if that helps
2 eggs in the morning before work
whey protein bar for a midmorning snack
bone broth protein shake for lunch
tuna for afternoon snack
workout
salad for supper with spinach, tomatoes, onion, shredded cheese and 3 oz chicken and pumpernickle croutons
evening snack if needed is low fat cottage cheese

just started today, so it will take a couple weeks to see if any pounds come off



Looks good, and good luck:)

I personally grew up on beef,.organ meats and boiled spuds, its all my dad would eat, even on holidays, and what he ate we all ate. It was always heavy and hard on my stomach, most of my life id been dealing with constipation, but not since i elimimated it.

Eggs and whey are for most easier to digest, and have a higher bio-avilablity. Fish is good aswell, but i just cant stand the smell or taste.
My strength is just about maintaining, what im going to start doing is measuring output (got the idea from the superleague) i.e., reps x load and divided the total by my bodyweight, ill also factor in the time under load / tension.
Your strength may go down a little, but your output may actually be greater.
Most people (including myself) become / became discouraged because their strength goes down a little while on a cut and then just give up....again, even though the their output might well be greater.
Once your weight stabilises then focus on rebuilding any lost strength.






at 53, i am not so sure i am that concerned with strength....i think i am gonna gear my workouts more to a pump feeling by adding a little more volume to the workouts

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sirloin

Full body workout of sorts tonight using the superleauge out measurement...

Bodyweight before workout - 118.3kg

Target: 5 cluster sets of 3 reps, with 10 second rest pause's between clusters....

Warm up - 100kg x 3 and 120kg x 3 on the first movement....

1. Partial DL
160kg x 15 reps total
Output = 20.28

2. Technogym converging shoulder press
82.5kg x 14 reps total
Output = 9.76

3. Technogym Leg Extension
95kg x 15 reps total
Output = 12.04

Competely busted!!! Next time i do this same workout i'll look to improve a little. I'll re-test in a month or so. Last two movements were to complete failure. Back felt good also.

Next test day will be leverage LP, Pulldowns and converging chest presses.
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sirloin

So something has come to my attention, i got away from what my log is supposed to be about and have been focusing too much on data and minutiae.
So today i started to do something ive never done before, ive begun taking photos of from the front, side and rear, ill put up comparison photos at the end of summer, am no longer concerned with what the scale says, its more now about what the photos and mirror says. Realistically its gonna take a good six months to get to were i want to be...which is fine by me.

Ill be logging my workouts, but not weights or reps, no one only me needs to know what they are, its just enough to give an idea of what am doing.

Diet wise i had planned on having one high carb day per week, thats not really working, as i feel bloated as feck on those days, so instead im having a high carb dinner the night before my workouts every 3rd night.

Todays workout...

1. Seated leg press (technogym) - 1 set to failure (had my training partner press hard on the back of the seat during the negative

2. Underhand pulldown - 1 set to failure

3. Cable flye static hold - 1 set to static failure

4. Converging shoulder press (technogym) - 1 set to failure

5. BB Curls (Bill De Simone style, i.e., one foot back) - 1 set to failure

6. Triceps pushdown - 1 set to failure

7. Calf Presses - 1 set to faulure

8. Static crunch on pulldown - 1 set to failure

2-4 cadence on all movements!


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sirloin

Training hard as ever, at home with free weights this last 2 weeks.
Focusing more on Standing movements, especially the overhead press, one workout BB, then Neutral grip DB the next.
Ive replaced the chest / bench presses with weighted feet eleveted push ups with a 1-3 cadance, to my suprise my chest is up a half inch. Quarter inch on my arms.
For my back, am getting there with partial deadlifts and heavy Bent over bilateral DB rows and high pulls.
Legs is Zercher squats (hat tip to PT Danial), had never done them before by i actually quite like them, and hip belt calf raises.
The only direct arm movement is Bill De Simone (one foot back) style BB Curls. After warm ups i shoot for 1 or 2 main sets of 5-7 reps, squats are 7-10 and calfs are 12-20 reps.

My goal is to drop another good 30-40lbs. Still lacto ovo veggie, still high protein, meduim Fat and low carb, with one high carb, low fat dinner every 3rd day.
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simon-hecubus

Texas, USA

Looking good, Rob. Keep up the good work on the weight loss front!
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sirloin

simon-hecubus wrote:
Looking good, Rob. Keep up the good work on the weight loss front!


Hey thanks bud. Been a bit difficult this last couple of days, on acount of it being my wifes birthday yesterday. Ended up with 3 bloody cakes, coffee and walnut, lemon drizzle and triple choclate, orl low carb muggins here was sweaten bullets lol.
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