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
Lost 26 lbs fat
Built 3 lbs muscle


Ted Tucker
Lost 41 lbs fat
Built 4 lbs muscle

 
 

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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Calories after Fat Loss
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dje

Hi Dr. Darden,

I recently tried the 30-10-30 routine but had to switch to the fat loss routine in "The New High Intensity Training" as my muscles were really shrinking in size. By switching from 30-10-30 to a 4/4 my size mostly remained. I was successful in losing 14lbs of fat using the diet and cold recommendation and I really appreciate that information.

My question is what do you recommend for increasing the calories after dieting down to 1400 calories? I know in the "New High Intensity" Hudlow went to 2300 calories with 400 from the sugar water in the creatine monohydrate solution. I can't use creatine monohydrate as it upsets my stomach but there is a buffered version that does not (the buffered version doesn't require a loading phase). I would do the buffered creatine along with 7-8 sets in a full body routine 2x week with negative only dips and chins included. Is there any kind of caloric recommendation that you would suggest to go with that or any other diet advice for adding size? I normally can eat around 2500 without having my weight change.

Any recommendations are appreciated.

Thanks,
D
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Resultsbased

dje wrote:
Hi Dr. Darden,

I recently tried the 30-10-30 routine but had to switch to the fat loss routine in "The New High Intensity Training" as my muscles were really shrinking in size. By switching from 30-10-30 to a 4/4 my size mostly remained. I was successful in losing 14lbs of fat using the diet and cold recommendation and I really appreciate that information.

My question is what do you recommend for increasing the calories after dieting down to 1400 calories? I know in the "New High Intensity" Hudlow went to 2300 calories with 400 from the sugar water in the creatine monohydrate solution. I can't use creatine monohydrate as it upsets my stomach but there is a buffered version that does not (the buffered version doesn't require a loading phase). I would do the buffered creatine along with 7-8 sets in a full body routine 2x week with negative only dips and chins included. Is there any kind of caloric recommendation that you would suggest to go with that or any other diet advice for adding size? I normally can eat around 2500 without having my weight change.

Any recommendations are appreciated.

Thanks,
D


I realize the question is for Dr. Darden, but could you further explain the loss of muscle with the 30/10/30 and retention with 4/4? How long is the 4/4 set taking? What type of loads are you using comparatively?
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dje

Thanks for the reply resultsbased. I think it was because I had to decrease the weight. I have previously found best results using a 4 positive / 4 negative and 2 in a contracted position of a compound movement (chins for example) my sets for upper body are normally 40-60 seconds and lower body more like 60-80. I found doing the 30-10-30 I had to lower the weights for the longer sets. Perhaps if I worked up to the same weight using the 30-10-30 it would be worth it.

Cheers,
D
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Resultsbased

dje wrote:
Thanks for the reply resultsbased. I think it was because I had to decrease the weight. I have previously found best results using a 4 positive / 4 negative and 2 in a contracted position of a compound movement (chins for example) my sets for upper body are normally 40-60 seconds and lower body more like 60-80. I found doing the 30-10-30 I had to lower the weights for the longer sets. Perhaps if I worked up to the same weight using the 30-10-30 it would be worth it.

Cheers,
D


Okay, thanks for explaining.

I have a similar experience. Current Super Slow recommendation wasn't cutting it. Really long sets.

I have gone back to something resembling Darden's BIG with a 10/5 and sets lasting roughly 60 seconds and with the heavier loads, it's working much better.

Good luck.
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Ellington Darden

D,

You have to adjust your calories upward, starting at approximately 2,000 per day. Each new week, add another 100 calories until your body weight stabilizes. In other words, over six weeks, your daily calories each week might progress as follows:

1) 2,000 calories per day
2) 2,100
3) 2,200
4) 2,300
5) 2,400
6) 2,500

Let's say your body weight during week 5 remains stable (you are no longer losing small amounts of fat), so 2,400 calories per day would be your maintenance guide number. You should be able to figure out that number using such a plan.

Ellington

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perrymk

My estimate, based only on my non-professional experience, is that one typically needs 12-15 calories per pound of bodyweight. Sedentary people (office workers, etc.) would be at the low end, while more active people (waiter/waitresses, construction workers, etc.) would be at the high end.

With that in mind, increase gradually to the target calorie range to best determine your needs as suggested by Dr. Darden.
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