MB Madaera
Lost 31.7 lbs fat
Built 11.7 lbs muscle


Chris Madaera
Built 9 lbs muscle


Keelan Parham
Lost 30 lbs fat
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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
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Built 4 lbs muscle

 
 

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Jeff Turner's Fat Loss
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Ellington Darden, Ph.D.

Jeff Turner's Fat Loss


In December of 2007, Jeff Turner and I — in my Intensive-Coaching Workshop — determined that he needed to lose 25 pounds of fat (you can read the details in the article, Jeff Turner: I Want to Get Lean). Most of Jeff's fat was around his midsection. Approximately three months after beginning his diet, on April 4, 2008, Jeff returned to Orlando and I measured his progress. The results were as follows:

Jeff Turner on December 9, 2007 Jeff Turner on April 4, 2008

Inches Lost

From the above measurements, plus the before-and-after photo comparisons, you can see that Jeff lost the most from his navel area. But you can also see a difference in his face, neck, shoulders, and chest.

Going from a body weight of 210.5 pounds to 186 is a reduction of 24.5 pounds. But going from a body-fat percentage of 22.7 to 12.0 translates to a loss of 25.5 pounds of fat — which means Jeff added 1 pound of muscle. Remember, at 47 years of age, Jeff had been strength training and bodybuilding since he was 19. Not losing any of his muscle during the fat-loss process was one of Jeff's goals initially — so he was on-target in that area.

Jeff and I both believe he needs to lose at least 5 more pounds of fat. In fact, that's his new goal — and he wants to accomplish it by his birthday: May 5, 2008.

Thanks to Jeff Turner for doing a nice job of losing 25 pounds of fat, which was our predetermined goal. Granted, he had a few stretches of disappointing days with his eating, but he made up for them by staying on track with his water drinking — and perhaps most importantly, he never missed a workout.

I'm pulling for Jeff to get rid of his remaining subcutaneous fat and to begin enthusiastically the challenge of keeping his lost fat off — PERMANENTLY.

Here's the Intensive-Coaching award that Jeff received to
certify that he lost 25 pounds of fat.

Discuss this article | Text Version

spud

Fantastic results, will done to you both, Dr D for getting the plan together, and Jeff for executing it so well.

Some questions:

1. How many calories did Jeff eat per day?

2. Was the daily calorie intake cycled at all or did it remain constant?

3. What was the approximate macro nutrient split of Jeff's diet?

4. How many times did Jeff's A & B routines change? I can only find one change, where he swaps the hip extension for the calf raise.
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admnautilus

Washington, USA

spud wrote:
Fantastic results, will done to you both, Dr D for getting the plan together, and Jeff for executing it so well.

Some questions:

1. How many calories did Jeff eat per day?

2. Was the daily calorie intake cycled at all or did it remain constant?

3. What was the approximate macro nutrient split of Jeff's diet?

4. How many times did Jeff's A & B routines change? I can only find one change, where he swaps the hip extension for the calf raise.

Hi Spud,
I will address the workout question. My workouts stayed very constant during the three months. There were only two changes( that I can recall).One of them was the hip change. My sciatic nerve was really fired up and I had to get away from hip extension.

I also changed the way I was doing the leg press. I did a timed static contraction on my Superslow leg press.
I would put the stop at about mid rep range and just hold for 60 seconds or till failure. If anyone has ever tried this it is extremely hard. This also gave that nerve time to calm down.

Whats interesting is my strength went up very well on this. In fact I am at 490lbs. on it for 58 seconds. I will do it again on the next workout.
I have now brought my workouts back to 3 workouts in 2 weeks. I am looking for a little more recovery. As Dr.Darden said I have been training HIT for a lot of years and recovery is very impportant to producing results.I will continue to lose fat till I reach my new goal of around 180 lbs. I will update the threads as i change and will try and post pics when I reach that next goal. Thanks to all the well wishers and if I might say something here- All those out ther that are hoping to try this program with Ellington, just do it!!

You will put yourself on the right track to be the best you can be. Dr. Dardens experience and knowledge base is far greater than mine and I have gleaned great insights, which not only have helped me but have improved the strength gains and fat loss for my clients. He is a great resource for all of us to have on our side.

Why try a hit and miss approach to improvement when you have someone like dr. Darden right there with his history just waitng to help you? The one time cost of the program is nothing compared to how much it was worth to me and what I was able to learn from him. It was also fun to tell people about working with Ellington. It was quite an ego booster to let them know I was working with Dr.Darden.

If you can, take advantage of a great resource and try this, you will not be sorry.Jeff

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HIT

Norway

Great results in a short time span, but looking at the pictures I can not believe that Jeff is 12% bodyfat at this time. That means that he maybe has to lose maybe 10-12 pounds to be totally ripped to shreds.

Did you use a caliper to measure the bodyfat percentage?
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Ellington Darden

HIT,

Yes, I used a Lange Skinfold Caliper at three sites and applied the total to the Pollock-Jackson tables to get the percentage of body fat estimation. His chest, abdominal, and thigh skinfolds were 9, 18, and 7 for a total of 34 mm. This total at his age, 47 years, equated to 12 percent body fat.

One thing that I noticed in the before-and-after photos is that Jeff's head, from his hair to his chin, appears slightly bigger in the after shots. And so does the width of his outstretched elbows. Naturally, a man's head doesn't increase in size as he gets leaner, so I'm going to try to adjust for this. Doing so will show the true impact of Jeff's fat loss on his physique.

This problem, I believe, is related to the taking of the pictures and the cropping of them. The photos were taken in a small room with a normal lens on the camera. I much prefer to use a long lens and back off from 15-20 feet from the subject and zoom in. This supplies a truer look to the shape of the overall body. But this wasn't done. In fact, the shots focused on only the body from the thighs up.

Thus, in cropping the before-and-after comparisons, it was difficult to get Jeff's height the same in each shot. And that precisely is the problem. He's too "tall" in the after shot.

Again, next week, I'm going to try to standardize the shots better.

Ellington
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s153015

New Brunswick, CAN

My question has to do with photos... how do you post photos on this website to appear side by side like those above... I have only been able to post one photo per entry and have to post the next one below in the next entry which makes it difficult to make a comparison.

Congratulations to Jeff on your great results!
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simon-hecubus

Texas, USA

I am really surprised about how much a visual difference that 25 lbs made. Even your face --- very impressive.

Congrats, Jeff. You are an inspiration to all us "husky" guys.

Regards,
Scott
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Ellington Darden

s153015 wrote:
My question has to do with photos... how do you post photos on this website to appear side by side like those above... I have only been able to post one photo per entry and have to post the next one below in the next entry which makes it difficult to make a comparison.

Congratulations to Jeff on your great results!


You'll have to get the Administrator to help you.

Ellington

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perrymk

s153015 wrote:
how do you post photos on this website to appear side by side like those above...


Easy fix: Copy each photo to a single larger photo. Then post the single larger photo.


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admnautilus

Washington, USA

simon-hecubus wrote:
I am really surprised about how much a visual difference that 25 lbs made. Even your face --- very impressive.

Congrats, Jeff. You are an inspiration to all us "husky" guys.

Regards,
Scott

Thank you very much, Scott. I like the feeling of being leaner. It is nice to be able to wear 32" jeans again. it has made a difference in the way i feel even when I am training my clients. I feel like I can talk to them about their fat loss issues from experience. Everyone of us husky guys can make a difference. Takes a little time and structure. Dr.Darden helped me to stay focused through the 3 months and now on to 180 lbs. Thanks again. Jeff

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marcrph

North Carolina, USA

s153015 wrote:
My question has to do with photos... how do you post photos on this website to appear side by side like those above... I have only been able to post one photo per entry and have to post the next one below in the next entry which makes it difficult to make a comparison.

Congratulations to Jeff on your great results!


Hope this helps!
http://www.f-heit.com/...ic.do?id=489377
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admnautilus

Washington, USA

s153015 wrote:
My question has to do with photos... how do you post photos on this website to appear side by side like those above... I have only been able to post one photo per entry and have to post the next one below in the next entry which makes it difficult to make a comparison.

Congratulations to Jeff on your great results!


Thank you,and good luck as you make great changes too. Jeff
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spud

I do love this thread.

Jeff has been training for years. He's 48 years old.

On a low calorie diet, that I assume is at least 50% carbohydrates, following a training routine that used almost no variety for 3 months, with reps that are too slow for most people's liking, performed on machines and not a hint of aerobics and very few compound movements, with only 1 set per exercise, he's managed to lose nearly 30 pounds of fat, and ACTUALLY BUILD 1 pound of muscle.

Incredible.

It flies in the face of everything we hear about on this forum and others about:

*Low calorie diets being bad. (Yes, but 1500 isn't actually starvation)

*Protein Rich diets sparring more muscle (carb rich hasn't done too badly here!)

*Near constant variety is essential to progress, especially when you've been training a while (as Jeff has).

*Slow reps don't build any muscle - these built a pound in the face of caloric deficit for 3 months plus. (You know who you are)

*Compound movements are better than isolation (Jeff used mostly isolation).

*Aerobics might still be necessary for fat loss (Yeah, right).

This thread proves, a least to me, that most of the hype we hear from a whole bunch of people is largely, a whole heap of BS.
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Ellington Darden

Early this morning, Jeff's before-and-after photo comparisons were standardized correctly. His head size should now be consistent in both shots.

Ellington
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simon-hecubus

Texas, USA

admnautilus wrote:
Hi Spud,
I will address the workout question. My workouts stayed very constant during the three months. There were only two changes( that I can recall).One of them was the hip change. My sciatic nerve was really fired up and I had to get away from hip extension.

I also changed the way I was doing the leg press. I did a timed static contraction on my Superslow leg press.
I would put the stop at about mid rep range and just hold for 60 seconds or till failure. If anyone has ever tried this it is extremely hard. This also gave that nerve time to calm down.

Whats interesting is my strength went up very well on this. In fact I am at 490lbs. on it for 58 seconds. I will do it again on the next workout.
I have now brought my workouts back to 3 workouts in 2 weeks...


Hey Jeff,

Your story is getting me more and more jazzed about moving away from my fatass persona.

How much were you trying and/or how well did you progress from workout to workout?

I see your strength went up on that Leg Press, so what were you shooting for from each successive workout?
(on all exercises not just the LP)

Thanks,
Scott
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admnautilus

Washington, USA

simon-hecubus wrote:
admnautilus wrote:
Hi Spud,
I will address the workout question. My workouts stayed very constant during the three months. There were only two changes( that I can recall).One of them was the hip change. My sciatic nerve was really fired up and I had to get away from hip extension.

I also changed the way I was doing the leg press. I did a timed static contraction on my Superslow leg press.
I would put the stop at about mid rep range and just hold for 60 seconds or till failure. If anyone has ever tried this it is extremely hard. This also gave that nerve time to calm down.

Whats interesting is my strength went up very well on this. In fact I am at 490lbs. on it for 58 seconds. I will do it again on the next workout.
I have now brought my workouts back to 3 workouts in 2 weeks...

Hey Jeff,

Your story is getting me more and more jazzed about moving away from my fatass persona.

How much were you trying and/or how well did you progress from workout to workout?

I see your strength went up on that Leg Press, so what were you shooting for from each successive workout?
(on all exercises not just the LP)

Thanks,
Scott


Hi Scott,
I was working out to failure on every set. I was trying very hard each bout to increase. As already known I have been strength training for many years so my gains are now slow. I know that if I was to be a new trainee and working out this hard I would have seen larger increases in muscle tissue.

One of the issues I found was that I was having a hard time recovering between workouts at the end of the 3 months. One problem "as Dr.Darden has tutored me on" is sleep. I don't sleep a lot.

My arms are now around 16 1/2" inches cold. I am 5'6" tall and weigh in at 186 lbs. naked.My jean sizes is 32" waist.

For those that might be interested-
I do 540lbs. on the Medx row.(add weight)
I do 470lbs on the Medx leg press(short stroke/no lockout).
I do 488lbs. on Medx chest press.
I do 390lbs on Mex leg extension.
I do 196 on Medx bicep.
I do 494lbs. on Medx torso arm pulldown.
I do 190lbs on Nautilus 2ST tricep.
I do 220lbs. on Nautilus 2ST seated leg curl.
I do 150lbs. on the Nautilus 4 way neck extension.

Remember that a number of these machine have been modified for slow movement. This is a short list of strength on some of my machines. I shoot for 5-6 reps and will increase at 5 reps normally.

Please don't take these numbers as a show off or brag. These are just to show that a 48 year old guy can be strong and look half way good with less than 20 minutes a week in hard exercise. There are a lot of people stronger than I on this board I am sure.


I train slow,very intense and very brief. Not one of my workouts take more than around 8-12 minutes to complete. I am training now 3 times in 2 weeks. I know a lot of trainees on this site don't believe that this type of training works but I can attest to the fact that it does.

I still need to lose 6 more lbs. of fat and I am goin g to have that off by middle of May. Thanks all Jeff
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admnautilus

Washington, USA

spud wrote:
I do love this thread.

Jeff has been training for years. He's 48 years old.

On a low calorie diet, that I assume is at least 50% carbohydrates, following a training routine that used almost no variety for 3 months, with reps that are too slow for most people's liking, performed on machines and not a hint of aerobics and very few compound movements, with only 1 set per exercise, he's managed to lose nearly 30 pounds of fat, and ACTUALLY BUILD 1 pound of muscle.

Incredible.

It flies in the face of everything we hear about on this forum and others about:

*Low calorie diets being bad. (Yes, but 1500 isn't actually starvation)

*Protein Rich diets sparring more muscle (carb rich hasn't done too badly here!)

*Near constant variety is essential to progress, especially when you've been training a while (as Jeff has).

*Slow reps don't build any muscle - these built a pound in the face of caloric deficit for 3 months plus. (You know who you are)

*Compound movements are better than isolation (Jeff used mostly isolation).

*Aerobics might still be necessary for fat loss (Yeah, right).

This thread proves, a least to me, that most of the hype we hear from a whole bunch of people is largely, a whole heap of BS.

Spud,
Bravo!! Well said. I train over 140 people at my two studios and all train slow and brief. They all make great gains but considering that they train no more than 15 minutes a week? They make phenominal gains compared to time spent at other clubs. Thanks for the response . Jeff

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Fridge1234

Arizona, USA

Great thread!!
Quick question: your machines they are modified on a 2:1 ratio? (meaning it takes 100 lbs of force to move a 200 lb weight stack?) (reduces inertia to 1/2?) sorry if this is boring to most people -I took some simple physics and biomechanics in college.
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admnautilus

Washington, USA

Fridge1234 wrote:
Great thread!!
Quick question: your machines they are modified on a 2:1 ratio? (meaning it takes 100 lbs of force to move a 200 lb weight stack?) (reduces inertia to 1/2?) sorry if this is boring to most people -I took some simple physics and biomechanics in college.

Hi Fridge,
It all depends on the machine. Not normally do we change the starting resistance but fall off at end of range of motion. Lets take the leg extension for example. You are almost 5 times weaker at the very end of the range then at the start. I modify this fall off that would start just past half way through the motion. The cam should not be causing you to fail.In fact most machines should feel to light during the first 2-3 reps. as you begin to fatigue and the larger fibers are falloing out this "lightness" will go away. It should match a normal strength curve for that specific moment arm or muscle and joint function. Jeff

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waynegr

Switzerland

Great work on all the people that you have helped in this section on your Web-site Ellington.

Only thing I cant relate to the weights these people are using, like for instance 196 on Medx bicep, Jeff would you know what you could do say on a second gen multi Nautilus ???

Wayne
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admnautilus

Washington, USA

waynegr wrote:
Great work on all the people that you have helped in this section on your Web-site Ellington.

Only thing I cant relate to the weights these people are using, like for instance 196 on Medx bicep, Jeff would you know what you could do say on a second gen multi Nautilus ???

Wayne

Hey Wayne,
I have not done that machine in quite awhile. My other bicepo is a Power Plus plate load preacher curl. I am doing 230lbs. on this. Also again this machine has a modified cam. Starts off medium, gets heavy at half way point, then begins a fall off to full rotation.

I did 230 lbs. for 3 reps + 3 NO on my last workout on the Medx bicep. I felt that for three days. Thanks for question-Jeff
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spud

Jeff,

Have you lost nay more fat? What's your current workout?

Be good to hear how you're getting on. I keep meaning to ask but always forget, so here I am, asking!
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admnautilus

Washington, USA

Hey Spud,
Thanks for asking! I am still at 186lbs. I have not been trying to lose more. It has been kind of nice over the last month to just try and control my weight. Dr.Darden had me go up in calories a little and maintain. I am going to start on Monday to shoot for 180lbs. That will be around 6-7lbs. more fat off.
My workouts are almost the same just change in amount of times per week. I am training 3 x every two weeks. I will begin updating my loss this next week. Jeff
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tomharkus

Wow, good results. Well done.

I am 24 and have been doing HIT for the past 3 years (on and off). I have long tendons and rate myself as only 2-3 out of 10 for potential.

My bro, however, has an average muscle belly size and has put on a lot of fat since puberty. He is now 19, 5ft 10inches, approx 80kg and I would guess has a body fat of 20-25%.

I am going to start training him on HIT, twice every 8 days. He does, however, have a quick recovery time due to his age. He plays football (soccer) on Sundays.

His goal is to lose fat, get a six pack and put some muscle on. His legs are pretty big from years of football so mainly upper body.

I am curious as to what cardio programme to put him through? My initial thoughts was to do a cardio session straight after weights, and one on the second day off weights, so every other day. Say 20-45 mins, mostly fartlek training so a short sprint every 5 mins or so.

I would appreciate any thoughts on adapting a cardio programme to suit, even if that means moving the timing of the weights.

Let me know if you are interested in the results and I can post before and after shots.

T
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Ciccio

Forget about the cardio, especially if he still plays football on a regular basis.
I recommend the "Florida Dreaming" article to get a grasp of Ellington's methods for fatloss.

Good luck!

Franco
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