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Determine the Length of Your Workouts

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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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Robert Olesen: A Losing Plan for a Financial Advisor
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s153015

New Brunswick, CAN

robertolesen wrote:
Rick, thank you for the kind words. I have been following your progress and it has been amazing. I have never thought of entering any sort of competition but I have no doubt if I did I have the best coach in the country to get me there.

In fairness to Dr. D my results should be much more impressive than they are. After my first 6 week training cycle I was happy with where I was. I pretty much began to eat what I wanted and stopped tracking my calories. By my guess I was probably consuming 2500 calories a day. I still lost 5 pounds in the next 2 months by adhering to the water and exercise protocols Dr. D prescribed.

But as a good coach so often does the "good doctor" refocused me and challenged me to go to the next level. Our plan is to get to 170 and reevaluate. Who knows where I will go from there. I will post some progress pics along the way.

These truly are interesting times. I think Warren said it best "A simple rule dictates my buying: Be fearful when others are greedy, and be greedy when others are fearful."

In reference to the pics, I noticed the same thing. I can tell you I weigh 4 lbs less and lost a 1/2-inch on the waist in-between the pics.


Robert, thanks for the kind words, and congratulations on refocusing... I have been training for a long time, and always was a bit frustrated about not really "looking like I lift weights", and I used genetics as an excuse, but really it was a combination of not getting truly serious about dieting, and not appreciating how light you actually have to be to be truly "cut"...

I am currently almost 20 lbs lighter than I've ever been, in my adult life... and, it actually feels pretty good... I know I would not have stuck with it, without the goal of competing...(currently 5.5 hours away)... I also just wanted to see what my "personal best" would look like... now that I've reached, I'm hoping to compete one more time in a year's time... with maybe about 5-7 lbs more muscle... have been in a caloric deficit, most of 2008, so I think the next 6 or so months with an increase (gradual, slight) followed by leaning out again, could be interesting... by then, I should have also formed lifelong habits...

I like the Warren quote, in fact, I'm thinking this a good time to leverage (speaking for myself only).... All the best, and I will continue to monitor your progress...
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s153015

New Brunswick, CAN

ddhitquinn wrote:
Hi Ellington

im getting really confused with diet at the moment, because of the credit crunch here in the UK it is very difficult to afford the food required for muscle growth.

where i am confused is on the Protein front you say you dont need that much but i was recently reading Charles Poliquin and he says 2grams of protein per pound of bodyweight should be what to aim for so for me that will mean i have to eat about 440 grams of protein a day to sustain muscle growth, i just cant afford that much.

i know you are not a fan of supplements the only one i take is Protein powder and i have recently ordered Micronized DHEA 50mgs 180 capsules. just wondering if you have any suggestions on the diet front and what supplements you do recommend and do you recommend DHEA?.

The protein shakes i take daily are 1 can of baked beans and one can of tuna blended in 500mls of tomato juice 3 times a day.

By the way great work Robert you are in great shape.


If I may, I think the thing with protein, is to have 1 to 2 grams per lean body weight... not total weight... and... most importantly, to spread it out throughout the day, so that you always have it available, and as for cost, I do use protein powders, but primarily for convenience of measuring, and the ease of obtaining protein without too much saturated fat... however, there are many quality inexpensive sources or low fat protein.... a fish called pollock, chicken, egg whites, tuna, other fish, lean turkey, ... I know if I was unable to get powder tomorrow, I'd still be fine...
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Elaikases

I like the honest stories and reports.

How are things going now, did you make 170 and how does it work for you?

What does DHEA or 7-Keto DHEA really do for you (other than show up on the banned substances list)?

Appreciate your courage in posting everything out there.
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Seriousstrength

New York, USA

What strength training protocol is Robert using? Sets? Reps? Tempo? Frequency?
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Ellington Darden

Fred,

Robert does three different routines (A, B, and C), and each one contains 8 exercises. He trains at home in his basement with mostly barbells and dumbbells. He does one set of 8-12 reps at a 3/3 tempo to failure. The frequency of his workouts is 5 times each two weeks.

Ellington
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s153015

New Brunswick, CAN

Ellington Darden wrote:
Fred,

Robert does three different routines (A, B, and C), and each one contains 8 exercises. He trains at home in his basement with mostly barbells and dumbbells. He does one set of 8-12 reps at a 3/3 tempo to failure. The frequency of his workouts is 5 times each two weeks.

Ellington


Here is rooting for Robert, and looking forward to progress updates!!
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txlaw

Dr. Darden,

I first found your book, 32 Days to a 32 inch Waistline, the summer of 1990. It truly changed my life but eventually by the age of 55 I had allowed myself to gain fat and lose muscle. So I pulled your book back out. I started out at 228 lbs. and 25% body fat on March 1, 2008. I am 6'4" tall and my waist had grown to 43.5".

With my wife's help (you remember how complicated those recipes are in that early book) I eventually lost 35 lbs. by July 15. My waist is 36.5" and body fat down to 18.5%.
I have told everyone about your methods and I take credit for at least a dozen sales of your books on Amazon over the last six months.

I just wanted to say thank you for such a valuable and sensible method to lose weight and gain health and strength. I am in Texas (just south of Conroe) and still substitute Whatabuger Jr.s sometimes for dinner when on your diet. Thanks again.
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joesing

I'm new to this type of training. I have been doing one of the routines in the new book.

I am 46 years old and weigh 200 AT 6 FT I figure I should be 185 in top shape . My question is does anyone do cardio? am I slowing my progress by doing cardio on off days? I have always done cardio thinking it was the best exercise for my heart.

I finished the p90x training about 2 month ago and made good progress but I'm not into 1.5 hour daily workouts. I have been on a 3 day a week routine for 6 weeks. I'm making strength gains every workout so I know it works. Thanks for the help.
Joe
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smacjan

Sorry, but this is new to me and my previous post seems not to have worked.

In short Robert you and other success stories have convinced me to give DR D's prescription for HIT a crack.

I am starting today with the Beginner Workout 1 (see the New HIT book).

I had a couple of questions but the main issue was with training. I am an experienced weight trainer (42 years old and have been training for approx 30 years but recently have let myself go a bit).

I do not have a training partner and am concerned at the safety prospects of training with free weights alone. I thought that I could get over this by going to NTF (as described in your book) racking the weights and then completing the set as a Rest Pause.

Is this OK or would it be better to perform the exercises on machines? Also, without a training partner, there will be additional recovery periods while I load and unload the bars (if I stick to free weights).

Does this detract significantly from the intensity of the workout in line with your prescribed advice? or, again, would it be better to move to machines for the complete workout?

Cheers

Scott
New South Wales Australia
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Ellington Darden

Bob Olesen reported to me that on the morning of November 27th, he weighed 172 pounds and his waist, at the navel, measured 34-1/2 inches.

That's an overall loss of 28 pounds and 6-3/4 inches from his waist.

Way to go, Bob.

Ellington
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dhitquinn

Bob and Ellington

Congragulations on your fat loss Bob there are some very visible improvements, well done on that.

Ellington i was just wondering what your views are on the guys who compete nowadays are, for example we all know they take steroids and loads of other drugs, but what would the average 250lb Olympia competitor actually weigh onstage if he trained the way he did minus all the drugs? Ive always been amazed at the loss of size these guys show a few months after retirement yet they claim steroids dont make much difference, was just wondering what your thoughts were on that as i thought i was getting somewhere training wise but once you see these guys you realise how crap your physique is in comparison, its making me want to try Steroids.

Great video on youtube(5 minute workout) ive recommended it to my dad who is just getting back to fitness.

Thankyou

Dave Quinn
Scotland
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s153015

New Brunswick, CAN

Ellington Darden wrote:
Bob Olesen reported to me that on the morning of November 27th, he weighed 172 pounds and his waist, at the navel, measured 34-1/2 inches.

That's an overall loss of 28 pounds and 6-3/4 inches from his waist.

Way to go, Bob.

Ellington


Let me add my congratulations! that's great!
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SteveOz

I am really enjoying the results section...

I've made real progress with the High Intensity systems in your books especially... But Mentzer and Bass's books have also provided me with great results too...

The one thing I've always thought to suggest to you Dr Darden, is to do just a straight results page - before and after - much like the opening pages of the Body For Life book...

It's a quick easy to see results section that shows people from all walks can achieve great progress...

I know your previous books have shown great results like Hudlow, and famous exponents such as Mentzer and Viator... But I thought a page of before and after's would be just the go...

Not that I am not enjoying going through these threads... It's great to keep tabs on everyone's progress!!

I just am so blown away by my results with your "New High Intensity" book - I'd love to see more - I know it works, but I'd like to see , what has happened for others!!

Cheers
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Elopez

Florida, USA

Dr. Darden, I am a 52 yr. old man who's been in good shape most of his life. I have been a HIT fan since the 1990's when I had tried everything else without success. HIT worked better than anything I'd ever tried. Your descending calorie diet was also much better than the fad bodybuilding diets I had tried previously. My problem now is that I had stopped wrkng out 1 yr ago. I started this month and began the descending calorie diet. However, this time, I've noticed that I will weigh in at say 194 one day. The very next day I may weigh in at 188, only to find my weight show at 192 on the third day. Is this even possible?
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Ellington Darden

Elopez wrote:
Dr. Darden, I am a 52 yr. old man who's been in good shape most of his life. I have been a HIT fan since the 1990's when I had tried everything else without success. HIT worked better than anything I'd ever tried. Your descending calorie diet was also much better than the fad bodybuilding diets I had tried previously. My problem now is that I had stopped wrkng out 1 yr ago. I started this month and began the descending calorie diet. However, this time, I've noticed that I will weigh in at say 194 one day. The very next day I may weigh in at 188, only to find my weight show at 192 on the third day. Is this even possible?


Your variation is normal for many people. You need to track your progress on a week-to-week basis, not daily.

Ellington

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Elopez

Florida, USA

Dr. Darden, I am reaching my fat loss goals a week ahead of schedule and I will then begin the loading and packing phase. Since I do not have access to equipment that measures my muscle gains during the leaning period, I have to approximate as to how many calories I will need to begin loading and packing muscle.

What would you suggest is a good starting point. I'm 5'-10" and 52 yrs old. I have been in relatively good shape most of my life so I put muscle on fairly quickly. Thank you in advance for any suggestions you may have.
E
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Ellington Darden

I would estimate that somewhere around 2,200 calories per day would be a good starting point.

Ellington
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Elopez

Florida, USA

Thank you for the response and thank you Dr. Darden for all the good you have done for those who are truly interested in health, fitness, and nutrition.
E
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jdhelms

Robert, congrats on your progress. Your photos and progress reports have helped to motivate me further.
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jdhelms

I am not sure where to post this so I apologize if I am breaking a protocol. I am looking for advice/direction.

Here is some background.
- 6ft 272lbs 34yes old (I was 291 at Christmas)
- BF% don't know suffice to say too high
- Current plan
..approx 30min of intense swimming or jogging 2-3 times a week. (not on lifting days)
..I played football in college and the only training I've done was HVT. the lightest I've ever been as an adult was 228 w/ a 36" waist coming out of navy boot camp. Currently 42" (was 46" at xmas)
- Intensely counting calories and keeping it around 1900-2200/day occasionally jumping to ~3000 if I've had a really intense workout.

GOAL: Body weight is not particularly important to me. I'd like 10%BF and back to a 36 or 38 waist... is smaller reasonably possible...perhaps? But I still want be as big as possible. I want to reach my best potential so I don't look back a say "I wish I had..." I want to be a tree of a man that my kids (3yrs and 1yr) will have a good example to learn from.

- I had thought about a sprint triathlon but I am thinking now that muscle growth and that might be dynamically opposed goals now. In the Navy at 230lbs I ran a 4:52sec mile. Now my best mile is 8min. Oh well.

Sorry for the very lengthy post. I am just excited about changing myself and I am so glad that I found this site.

I ordered the "New BB for old school results" Monday and finished reading it cover to cover last night. GREAT material. Thanks again. Look forward to learning and growing with all of you.

Best, JD
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jdhelms

So here is a question. I have done 3 HIT routines. I have not really gotten very sore. I have kept it high in intensity taken all to failure and even threw NO dips on one day and NO machine pullover on another. I've taken 3 days between the exercise days.

This week, I am going to go M,W,F and see if it changes. I will say that today I was much stronger than when I started but... It just "feels" like I am not doing enough. Shouldn't I be sore for more than just the exercise day?
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Ciccio

jdhelms wrote:
So here is a question. I have done 3 HIT routines. I have not really gotten very sore. I have kept it high in intensity taken all to failure and even threw NO dips on one day and NO machine pullover on another. I've taken 3 days between the exercise days.

This week, I am going to go M,W,F and see if it changes. I will say that today I was much stronger than when I started but... It just "feels" like I am not doing enough. Shouldn't I be sore for more than just the exercise day?


I think you should post your question in the main discuccion forum (down the site).
That said, soreness is a individual thing and a bad indicator for training intensity or muscular work. Some get very sore, some don't. Be happy that you're one of the later.

Franco


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Elopez

Florida, USA

Dr. Darden,

A couple of silly questions to test your patience here. I am currently planning ahead in my goals to the super-slow overload phase as you outlined in The New HIT. I have a fairly extensive home gym that I workout in, but needless to say, I do not have Nautilus equipment as it's beyond my budget.

The first question I have for you concerns the latisimus dorsi. I have a T-Bar Row machine. I have always seen this listed in magazines as a lower back exercise, however, since it is a rowing movement it seems to me that it works the lats pretty well. However, I've noticed that you never use that exercise. Do you feel it is unproductive or does not work the lats well?

My second question concerns, the lower back itself. I do not have a prone bench, so I have decided to substitute 'Good mornings,' for that muscle. Because I can use an Olympic Bbell and a lot of weight for this, is there any approach or technique you might recommend for this particular exercise?

Let me add that I will be consider well before I decide and I would hold only myself responsible for any outcomes.

That out of the way, as always thank you for the fine work you have done all these years and for your time and attention. Much success.
E
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dinosaur8

Dr. Darden,

I see Robert was supplementing with 7-Keto DHEA. Does this supplement help some people with weight loss on a reduced calorie diet?
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