"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.
You should have shaved some of this fur away. ;-)
That body hair will robb a lot of your definition (which should come along) and it would be easier to judge your progress when comparing later with the after pix.
AJFan wrote:
I'm pleased to read that I'm providing some entertainment and interest for some people on this forum :-)
Day 13:
Weight: 76.3kg (168.2 lbs.), down 0.4kg (0.9lbs) from photo day
Body fat: 20.2%, down 0.2% from photo day
Sleep last night: 7.5 hours
Exercise yesterday: An easy half hour walk.
This was another day sticking to the program, and another day seeing some progress in the right direction.
Cool! Picutres look good.... I made the mistake with mine of only showing front and sides, I wish I would have included back, which I will include next time for future comparisons. You may want to do a front one... (perhaps you already have, whether you wish to share or not is up to you, of course)
I will be disappointed if you don't stick to this throughout the year... we're in this together now!
s153015 wrote:
I will be disappointed if you don't stick to this throughout the year... we're in this together now!
Rick
Rick, you can rest assured I'll be keeping this up, it's great to have someone else on the road. It'll be especially interesting when I move into the lean building phase.
I'm finding this thread, and people's comments, really motivating.
Day 14:
Weight: 76.3kg (168.2 lbs.), down 0.4kg (0.9lbs) from photo day
Body fat: 20.2%, down 0.2% from photo day
Sleep last night: 6.5 hours
Exercise yesterday: An easy half hour walk.
Well, those results don't quite reflect what happened yesterday. I was working late at work to finish a project for a deadline today, and I didn't have easy access to good food. Instead of actually going out and getting some good food, or eating only sensible portions of bad food, I overdid it on the bad food. I think the numbers only look so good (no change from yesterday) because I was also using some of Dr D's synergistic thermodynamic ideas:
- Keeping cool
- Drinking lots of ice cold water
- An easy half hour walk
Anyway, there is really no excuse for what I did, I'm going to put a card in my wallet with a list of "whys" for why I'm doing this, so I'll know how important it is for me to stick to the program in future.
AJFan wrote:
Day 14:
Weight: 76.3kg (168.2 lbs.), down 0.4kg (0.9lbs) from photo day
Body fat: 20.2%, down 0.2% from photo day
Sleep last night: 6.5 hours
Exercise yesterday: An easy half hour walk.
Well, those results don't quite reflect what happened yesterday. I was working late at work to finish a project for a deadline today, and I didn't have easy access to good food. Instead of actually going out and getting some good food, or eating only sensible portions of bad food, I overdid it on the bad food. I think the numbers only look so good (no change from yesterday) because I was also using some of Dr D's synergistic thermodynamic ideas:
- Keeping cool
- Drinking lots of ice cold water
- An easy half hour walk
Anyway, there is really no excuse for what I did, I'm going to put a card in my wallet with a list of "whys" for why I'm doing this, so I'll know how important it is for me to stick to the program in future.
I agree with some of the earlier replies that what you need is not less fat, but more MUCSLE. If it were me, I would up the calories to 15 x your current weight and train hard, 2 to 3 full body workouts per week. If you added a little muscle the extra fat would take care of itself.
ddeano wrote:
AJFan wrote:
Day 14:
Weight: 76.3kg (168.2 lbs.), down 0.4kg (0.9lbs) from photo day
Body fat: 20.2%, down 0.2% from photo day
Sleep last night: 6.5 hours
Exercise yesterday: An easy half hour walk.
Well, those results don't quite reflect what happened yesterday. I was working late at work to finish a project for a deadline today, and I didn't have easy access to good food. Instead of actually going out and getting some good food, or eating only sensible portions of bad food, I overdid it on the bad food. I think the numbers only look so good (no change from yesterday) because I was also using some of Dr D's synergistic thermodynamic ideas:
- Keeping cool
- Drinking lots of ice cold water
- An easy half hour walk
Anyway, there is really no excuse for what I did, I'm going to put a card in my wallet with a list of "whys" for why I'm doing this, so I'll know how important it is for me to stick to the program in future.
I agree with some of the earlier replies that what you need is not less fat, but more MUCSLE. If it were me, I would up the calories to 15 x your current weight and train hard, 2 to 3 full body workouts per week. If you added a little muscle the extra fat would take care of itself.
This is just my opinion of course...
Good luck!
Dan
I guess he's following Ellington's "do the opposite" philosophy: get lean first (while keeping muscle/adding a few pounds) then build muscle - fast!
The good Doc was successful with his trainees in this, several times.
Well, after checking the pix again, I tend more to agree with the poster before. You're much less then 20%, probably 12-13% tops(just wild guess as everybody is different).
Hey, you admitted you messed up and you're taking steps to avoid in the future... (notes)
Some suggestions that help me. I have some metabolic drive (I'm sure other meal replacement shakes are ok too) at work and a blender. I also have some diet bread and some natural peanut butter there in the fridge.
I also find that protein bars...(I like zone bars, or something that has a 40-40-30 macronutrient breakdown, but Dr. Darden would likely prefer something along the lines of about 60% carbs, 25% protein and 15% fat, which is fine too.) because they give me something quick and easy to eat.
Michelina dinners or Lean Cuisine etc. are great ways to take the work out of counting calories and all you need is a microwave, and many of them are pretty darn good as well.
Just some things that help me on those tough days....
I was just wondering, (maybe I missed this in your earlier post)... do you have a point planned at which you will go into lean building phase... a certain date, weight or body fat %?
Good work with the pics. You've proved definitively to me that you don't have 20% BF. Your numbers are probably skewed due to lack of LBM.
Rotate various target exercises (basic ones) to go-at with single progression. This is where you keep the reps/TUL about the same, but increase the weight each week. Go-for-blood each and every workout.
Stop hitting the scale every day. That's a big mistake.
Get off the "diet". Eat to gain, NOT to lose. Up your lean protein (eggs, lean beef, chicken breasts, fish) and good fats (eggs, olive oil, avocado, nuts, salmon).
Add some LBM and your fat (which is much, much less than 20%) will take care of itself.
Day 16:
Weight: 75.3kg (166.0 lbs.), down 1.4kg (0.9lbs) from photo day
Body fat: 19.1%, down 1.3% from photo day
Sleep last night: 7.5 hours
Exercise yesterday: An easy half hour walk.
I've made heaps of progress in the last two days, losing 1kg (2.2 lbs.) and more than 1% body fat, even though I went out for pizza (I didn't eat heaps, but more than a normal meal). Yesterday I drank a lot of cold water and kept myself uncomfortably cold for most of the day.
what you need is not less fat, but more MUCSLE
Dan
Yeah, I'm certainly after more muscle, but I think I can lose fat faster than I can gain muscle.
I guess he's following Ellington's "do the opposite" philosophy: get lean first (while keeping muscle/adding a few pounds) then build muscle - fast!
The good Doc was successful with his trainees in this, several times.
Franco
Exactly!
You're much less then 20%, probably 12-13% tops(just wild guess as everybody is different).
Anyways, good luck!
Franco
I think so too, thanks for your support.
Just some things that help me on those tough days....
Rick
Thanks, it has been a little bit tougher than I thought, but the support on this board is really helping.
I was just wondering, (maybe I missed this in your earlier post)... do you have a point planned at which you will go into lean building phase... a certain date, weight or body fat %?
I haven't mentioned it, but I do. It's not very specific, it's when I get "abs". I've also set a limit that I'm not going below 70kg (154.3 lbs.). If I end up down that low, I'll start the lean building phase regardless.
Day 17:
Weight: 75.3kg (166.0 lbs.), down 1.4kg (0.9lbs) from photo day
Body fat: 19.3%, down 1.1% from photo day
Sleep last night: 6 hours
Exercise yesterday: A workout and an easy half hour walk.
It was the best workout I've had in ages, upping reps in every exercise, I think that 4 days' rest in between workouts is really starting to work for me.
My workout:
Leg Extension
SL Deadlift
Seated Calf Raise
Bent Over Row
DB Pullover
Shrug
Bicep Curl Machine
Dips
Full Range Trunk Curl
Wrist Curl
Day 18:
Weight: 75.3kg (166.0 lbs.), down 1.4kg (0.9lbs) from photo day
Body fat: 19.5%, down 0.9% from photo day
Sleep last night: 8 hours
Exercise yesterday: None. I don't want to let that happen too often.
Day 19:
Weight: 75.3kg (166.0 lbs.), down 1.4kg (3.1lbs) from photo day
Body fat: 19.6%, down 0.8% from photo day
Sleep last night: 7.5 hours
Exercise yesterday: An easy half hour walk.
Day 20:
Weight: 76kg (167.6 lbs.), down 0.7kg (1.5lbs) from photo day
Body fat: 19.8%, down 0.6% from photo day
Sleep last night: 7.5 hours
Exercise yesterday: An easy half hour walk.
I went off the rails yet again. I think I'm going to take a hiatus from weighing myself, stop focusing on the result, and start focusing on being the sort of person who will be in great shape, doing the right things every day. I will weigh myself again on 28 March. I'll try to get a skinfold test soon, so that I'll have a total mm number to track every month, because that seems to me like a real measure of fat.
Day 21:
Days sticking to the program: 1
Sleep last night: 7 hours
Exercise yesterday: A workout and an easy half hour walk.
I went off the rails yet again. I think I'm going to take a hiatus from weighing myself, stop focusing on the result, and start focusing on being the sort of person who will be in great shape, doing the right things every day. I will weigh myself again on 28 March. I'll try to get a skinfold test soon, so that I'll have a total mm number to track every month, because that seems to me like a real measure of fat.
***************
Just a thought, perhaps go from daily to weekly weighing rather than wait almost a full month..... whatever works for you..... still rootin' for ya!
Well, here I go again. I'm starting the "A Flat Stomach ASAP" program today. I'll follow it with one of Dr D's growth programs. Here is all my "before" stuff:
Height: 183cm (6')
Age: 32
Weight: 85.2kg (187.4 lbs.)
% Fat: 26.0% (according to my scales)
Pinch Test:
Right triceps: 3/4 in.
Right abdominal: 1 3/8 in.
Combined total: 2 1/8 in.
Body fat %: 29.5% (according to Dr D's formula)
Fat pounds: 54
Circumference (I took these myself so they may not be that accurate)
2" above navel: 36 1/4 in.
Waist at navel: 37 3/8 in.
2" below navel: 37 1/2 in.
Hips: 42 1/8 in.
Right thigh: 25 1/4 in.
Left thigh: 25 1/4 in.
I didn't get much sleep last night, but I plan to make today a success anyway.
I'll update the first post of this thread on the progress of this latest trial too.
Comparing your photos and measurements to last February, you are significantly fatter with only a slight gain in muscle... What happened?!
I also echo Scott's previous post... No need to weigh and measure yourself every day. I think it best if you create a plan, stick to it for one month, then remeasure. If you aren't making progress... Change
what you're doing!!!
