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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.

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Ellington Darden - Railroad Work, Diet Help?
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wnmccay

Ive been a conductor on the railroad for about three years now. Before that, I had mostly regular jobs or at least jobs I could plan meals for.
Now my schedule can be all over the place.The government mandates that I hav 10 hours between shifts. I might work every 10 hours, I might have 48 hours off between shifts, I might have a shift that keeps me on a train for 17 hours. I can work all night and sleep in the day or work all day and sleep at night and all variations in between.
Im really struggling following the Darden diets. Even workouts are hard to get in. I'll do good for 3 or 4 workouts and then not workout for 2 or 3 weeks straight due to fatigue and life. The plus side is I have a pretty well equipped home gym.
All this on top of having a very large family (7 kids, married 20 years.) I desperately want to get in shape and stay in shape, but having a very hard time.
Could use some advice.
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simon-hecubus

Texas, USA

If I were you, I'd do the most with those 48-hr breaks. Right when you get off, you need to do the best brief workout you can.

Maybe that's 3 exercises and maybe that's 4.

It would seem to me that most of these would be oriented towards the upper body. You are climbing up and down from RRCs quite a bit, are you not?

Experiment with how many Compound Exercises you can tolerate.

Leg Ext
Pullovers
INCLINE PRESS
Curls

Toe Press
PULLDOWNS or ROWS
Triceps Dips or Ext
Chest Flyes

(CAPS are upper body compound)

IF you want to do lower body compounds, stick with moderate wts and high reps. Nothing will wipe out an already tired guy more than hevay Squats or DLs!

Best Regards,
Scott

P.S. You will NOT being going to failure on more than one exercise per workout. Even then, it will be PF withOUT a finalsqueeze rep.

Try to work on slight progressions. And, I would advocate some of the workout to be multi-set.
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wnmccay

Thank you for your reply. Actually, I dont need help with the workout portion. I do a modified Big 5+: calf, row, chest press, leg press performed with 50% sets then the next workout will be calf, row, chest press, leg press, pulldown, overhead press, stiff leg deadlift SSTF. Of ccourse as I stated in my OP, I hit a workout every 5 days or it might be 3 weeks between workouts.

My main problem is diet. If I follow the Darden diet of descending calories: how far apart do I space my meals? What counts as an actual day of eating? Or should I approach calories on a multi day basis? Like if I am alloted 1500 calories a day, do I just make sure I dont exceed 4500 calories in 72 hours?

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Ellington Darden

wnmccay wrote:
Thank you for your reply. Actually, I dont need help with the workout portion. I do a modified Big 5+: calf, row, chest press, leg press performed with 50% sets then the next workout will be calf, row, chest press, leg press, pulldown, overhead press, stiff leg deadlift SSTF. Of ccourse as I stated in my OP, I hit a workout every 5 days or it might be 3 weeks between workouts.

My main problem is diet. If I follow the Darden diet of descending calories: how far apart do I space my meals? What counts as an actual day of eating? Or should I approach calories on a multi day basis? Like if I am alloted 1500 calories a day, do I just make sure I dont exceed 4500 calories in 72 hours?



I believe your best bet is to adhere to your last idea: Don't exceed 4500 calories in 72 hours. And try to have no more than 400 calories per meal.

Ellington

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wnmccay

Thanks for the reply Doc. That's what I'll do then.
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