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


ARCHIVES >>

"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.

 

Mission Statement

H.I.T. Acceptable Use Policy

Privacy Policy

Credits

LOG IN FORUM MAIN REGISTER SEARCH
The Super S-L-O-W Routine
1 | 2 | Next | Last
Author
Rating
Options

theTummy

Michigan, USA

Since my last post, "P90X an option?" I have reaffirmed my dedication to HIT. In an effort to get some quick growth and stimulate my mind and body, I am committing to a reduced calorie diet (1800) and the Super S-L-O-W routine from this website: http://drdarden.com/...c.do?id=383321. I will be doing a Tues/Fri split and using a Bowflex Sport and a portable pull-up/dip apparatus.

Gonna take a leap and post before and after pics. I may need motivation to keep on the diet. The workout ethic and intensity are there as well as other HIT foundations like proper recovery and Superhydration.
Open User Options Menu

Jym1985

Good to see this forum picking up with these logs.

We need a seperate section for logs, so that they don't get lost from the main page.

You have done the right thing posting before and after pics on the forum. You are now more likely to succeed!

Good Luck.

Jym
Open User Options Menu

chasbari

Ohio, USA

Good choices all around, although I can't even get my mind around only 1800 calories. Good luck with it. Strength for the journey. Keep us up to date with how it all goes.
CS
Open User Options Menu

theTummy

Michigan, USA

chasbari wrote:
Good choices all around, although I can't even get my mind around only 1800 calories. Good luck with it. Strength for the journey. Keep us up to date with how it all goes.
CS


I'm 6'1" @ 235. Estimated 17-20% BF. What would you recommend for calorie intake? Dr. Darden seems to think 1500 for fat reduction, but I cannot sustain that low.
Open User Options Menu

Jym1985

I would recommend following the paleo diet when cutting. You dont have to worry about counting calories when on it. The weight just drops off.
Open User Options Menu

theTummy

Michigan, USA

Jym1985 wrote:
I would recommend following the paleo diet when cutting. You dont have to worry about counting calories when on it. The weight just drops off.


Paleo diet? High protein/low carb OR lots of meat with minimal processed foods?
Open User Options Menu

Ellington Darden

Try the 1800-calorie-per-day diet that's described in my Florida Dreaming article. And include superhydration.

Ellington
Open User Options Menu

entsminger

Virginia, USA

I'm 6'1" @ 235. Estimated 17-20% BF. What would you recommend for calorie intake? Dr. Darden seems to think 1500 for fat reduction, but I cannot sustain that low.

==Scott==
I don't think anyone can recommend how many calories you should take to lose weight. That's just something you have to experiment with .Just start cutting back little bits at a time and eventually some weight will come off if you stick with it. A little less food here, a little less food there.Don't try and rush it.
Open User Options Menu

Jym1985

theTummy wrote:
Jym1985 wrote:
I would recommend following the paleo diet when cutting. You dont have to worry about counting calories when on it. The weight just drops off.

Paleo diet? High protein/low carb OR lots of meat with minimal processed foods?


Meat, fruit and veg in simple terms.
No processed foods. You cant go wrong with this when cutting.
Open User Options Menu

theTummy

Michigan, USA

Ellington Darden wrote:
Try the 1800-calorie-per-day diet that's described in my Florida Dreaming article. And include superhydration.

Ellington


First off, I am very excited that Dr. Darden replied to my post!

Second, would that be following that diet verbatim or as a guideline i.e. 1800 calories with the same ratio of carbs, fats, and proteins? I am on a budget and have a freezer full of fresh venison that I would like to utilize.

Third, at which point would creatine be used? I figure once I hit 190 lbs, I start a loading and packing phase to try and get back up to 215. Also, if I don't have ready access to more resistance, would creatine even be worth it?
Open User Options Menu

Tony Williams

theTummy wrote:
Ellington Darden wrote:
Try the 1800-calorie-per-day diet that's described in my Florida Dreaming article. And include superhydration.

Ellington

First off, I am very excited that Dr. Darden replied to my post!

Second, would that be following that diet verbatim or as a guideline i.e. 1800 calories with the same ratio of carbs, fats, and proteins? I am on a budget and have a freezer full of fresh venison that I would like to utilize.

Third, at which point would creatine be used? I figure once I hit 190 lbs, I start a loading and packing phase to try and get back up to 215. Also, if I don't have ready access to more resistance, would creatine even be worth it?


If you can obtain Dr. Darden's "The New High Intensity Training", almost all your questions will be answered regarding diet, calories, creatine, etc.

Originally, you mentioned the 1,500 calories, and I suggest adding 300 calories (in essence, another mini-meal) per day. That is what Dr. Darden suggests for big guys.

The book will take you step by step through his fat and weight loss plan.

Just checked Amazon.com, and you can order the book for $4 -- 1 cent plus $3.99 shipping.

Best of luck,

Tony

Open User Options Menu

theTummy

Michigan, USA

Tony Williams wrote:
theTummy wrote:
Ellington Darden wrote:
Try the 1800-calorie-per-day diet that's described in my Florida Dreaming article. And include superhydration.

Ellington

First off, I am very excited that Dr. Darden replied to my post!

Second, would that be following that diet verbatim or as a guideline i.e. 1800 calories with the same ratio of carbs, fats, and proteins? I am on a budget and have a freezer full of fresh venison that I would like to utilize.

Third, at which point would creatine be used? I figure once I hit 190 lbs, I start a loading and packing phase to try and get back up to 215. Also, if I don't have ready access to more resistance, would creatine even be worth it?

If you can obtain Dr. Darden's "The New High Intensity Training", almost all your questions will be answered regarding diet, calories, creatine, etc.

Originally, you mentioned the 1,500 calories, and I suggest adding 300 calories (in essence, another mini-meal) per day. That is what Dr. Darden suggests for big guys.

The book will take you step by step through his fat and weight loss plan.

Just checked Amazon.com, and you can order the book for $4 -- 1 cent plus $3.99 shipping.

Best of luck,

Tony



I am borrowing "The New HIT" from a friend. He bought a copy while serving overseas and turned me onto HIT when he heard that I was getting into fitness, particularly P90X. I've done home videos, hours in the gym and all sorts of workouts like cycling 30 miles and even tractor tire workouts. Nothing compares to the pump I get from a brief, heavy hitting High Intensity workout. I love that I have the time to pursue other activities and spend time with my family.

I've read the book, cover to cover, several times and I am always looking for an opportunity to tell my HVT friends the benefits of HIT. I've looked around at other HIT sites and I discuss HIT principles with a few friends, but I always come back to Dr. Darden and Aurthur Jones for the common sense approach of hard work and recovery. Darden's stories and knowledge are so inspiring that I marvel every time I read the book or an article.

There are a few things I still need to learn. The talk of inroads and such still confuses me. I try to use the principles I've read and lift hard and then quit. The problem I often face, when lifting, is "did I go all the way to failure?" After a few minutes, I feel like I could still do more (except when doing negative chins).

I struggle with diet, always have and probably always will. I work at a casino and we have cheap, tasty and unhealthy food readily available. I have to be very diligent not to pile on fried fish sticks and mashed potatoes because I like them and they fill me up. I have been preparing meals at home and meticulously tracking my calorie intake. There is a salad bar available and sometimes vegetable platters and "Slimfast" and "Muscle Milk" shakes. I am trying to do this part of my transformation without any supplements. I want to prove that smart eating and hard work will give a person the best body they can achieve naturally and with minimal time in a gym.

I have been utilizing Superhydration for almost two years. I drink several large bottles of water throughout my morning and four 12 ounce glasses on each of my breaks at work. Because I work on the casino floor, I cannot take a container of ice water with me. I calculate that I drink 1 1/2 gallons everyday, sometimes more.

I know that I am supposed to get as much sleep as I can, but 7 hours is the maximum I can get. That means that I get home from work at 1am and go straight to bed, asleep by 1:30am. If I am lucky my wife lets me sleep until 8:30am, before she has to get ready to go to work.

As I stated before, I am using a borrowed Bowflex Sport with the standard 210lbs of resistance. I am currently using all of the resistance for almost every exercise, with the exception of a few shoulder and leg curls. The Super SLOW routine appealed to me because it allows me to feel the resistance more. I performed the single joint routine yesterday and actually had to take off a rod or two on some of the exercises. It wont be long though before I have the same problem as before...not enough resistance.

In the end I know that I will have to tell my wife that I "have" to make it to the gym at least once a week. It wont go over well with a newborn and a three year old, but I'll cross that bridge when I get to it. At least with HIT I am out in 30 minutes (including a shower).

Much thanks to everyone that has taken the time to give me feedback and motivation. It is a difficult road when I don't have much support, your few words do wonders for me.

P.S. the above picture is horrible and makes me look much fatter than I actually am. Therefore I am attaching a back shot as well.
Open User Options Menu

Tony Williams

From "High-Intensity Training the Mike Mentzer Way":

"Carrying a set to a point where you are forced to utilize 100 percent of your momentary ability is the single most important factor in increasing size and strength.

"Working to this "point of failure" when another rep is impossible despite the the greatest effort, ensures that your pass through the "break-over point", a point in the set below whnich growth cannot be stimulated, and above which growth will be stimulated."

Tony

Open User Options Menu

theTummy

Michigan, USA

Tony Williams wrote:
From "High-Intensity Training the Mike Mentzer Way":

"Carrying a set to a point where you are forced to utilize 100 percent of your momentary ability is the single most important factor in increasing size and strength.

"Working to this "point of failure" when another rep is impossible despite the the greatest effort, ensures that your pass through the "break-over point", a point in the set below whnich growth cannot be stimulated, and above which growth will be stimulated."

Tony



What if, with out pre-exhaust, it takes 15+ reps at 4-4 cadence? I am talking about large muscles i.e. back, shoulders, legs and chest.

I know I need more resistance...
Open User Options Menu

theTummy

Michigan, USA

Three day update. I know it may be a little soon, but if I don't keep on top of things, I easily get distracted. Therefore, here is my update.

I've managed to keep my calorie intake between 1800 and 2000. It is very hard not to eat something when I get home from work, which incidentally is right before going to bed. I have managed to keep the snacks small and around a 100 calories. I drink around 16 ounces of water on the way home to try and combat the hunger pangs.

Hunger pangs! I am so hungry, but I think it is more of a psychological thing. My body is responding to the diet and the extremely slow workout in a positive way. I've lost three pounds in three days and I can feel the difference in my arms and legs, which always get lean fast and easily. I just can't stop thinking of food.

In an effort to cut a few unnecessary calories and caffeine, I'm trying to quit my morning pot of coffee by replacing it with 16oz of green tea. That will eliminate almost a 100 calories from creamer alone!

So the diet is working well, and the workout is awesome. However, my spouse is now on my case about the cumbersome Bowflex again. I am borrowing it, and a cheap home gym from family members. They take up a lot of space in our "back room", space which could be converted into a play room for the kids. I told her if the Bowflex goes, then I HAVE to go to the gym. That was not received well...at all.

It is very frustrating when I have no support. She bitched when I was doing workout videos because it took an hour every day. Now she bitches because the equipment takes up too much space, even though I have more time to spend with her and the kids. She bitches when I don't eat large meals or want to get fast food. (She is obese and I think she feels I have left her behind, even though it has been almost three years since I embraced fitness.)

Overall, I like the results from the diet and the extremely slow workout. I will continue to post updates, and I value support, feedback and stories.
Open User Options Menu

theHITman

theTummy wrote:
It is very frustrating when I have no support. She bitched when I was doing workout videos because it took an hour every day. Now she bitches because the equipment takes up too much space, even though I have more time to spend with her and the kids. She bitches when I don't eat large meals or want to get fast food. (She is obese and I think she feels I have left her behind, even though it has been almost three years since I embraced fitness.)


In my experience, this is incredibly common. People feel incredibly threatened when someone close to them works to improve themselves. It inadvertently shines a massive spotlight on them and their idleness. Everyone does it. Friends, work colleagues.

Spouses are often the worst because they're the ones closest to you. One man I trained's wife used to send him out to get her fried food and chocolate. Not entirely sympathetic!

The key is to just let it wash over you, and if there's is an occasion that you end up giving in, don't let it put you off. Just put it behind you and get straight back on the horse.
Open User Options Menu

theTummy

Michigan, USA

theHITman wrote:
theTummy wrote:
It is very frustrating when I have no support. She bitched when I was doing workout videos because it took an hour every day. Now she bitches because the equipment takes up too much space, even though I have more time to spend with her and the kids. She bitches when I don't eat large meals or want to get fast food. (She is obese and I think she feels I have left her behind, even though it has been almost three years since I embraced fitness.)


In my experience, this is incredibly common. People feel incredibly threatened when someone close to them works to improve themselves. It inadvertently shines a massive spotlight on them and their idleness. Everyone does it. Friends, work colleagues.

Spouses are often the worst because they're the ones closest to you. One man I trained's wife used to send him out to get her fried food and chocolate. Not entirely sympathetic!

The key is to just let it wash over you, and if there's is an occasion that you end up giving in, don't let it put you off. Just put it behind you and get straight back on the horse.


Thank you :)
Open User Options Menu

theTummy

Michigan, USA

It is now 5 days into my month long routine. Time for the multiple joint exercise routine. I must confess I am a little nervous about the chin-ups. I can do many pull-ups and chin-ups, but I have never attempted twenty seconds on the pull part. I don't have a partner, and I have been racking my brain trying to figure out how to keep the cadence. How's this sound? I will do a voice memo on my phone and play it back during the workout...

My diet is still not completely under control! My 1800 calories is in reality still 2000. I am being as honest as I can, tracking every calorie that goes in my mouth. BUT, I have lost 4 pounds. (I weigh myself every other day, at the same time, with the same amount of clothing)

I haven't bothered to try and calculate calories burned; A. because it is nearly impossible to estimate accurately, and B. if I plug in my information into the app it says I burn 3500-4000 calories over the course of the day. I don't feel that can possibly be an accurate number. If is was, then the math says I should be melting away with the golden rule of 3800 calories = 1 pound of fat.

I'll do another update in a few days to see if my diet can get to where I want it to be.

Cheers
Open User Options Menu

theTummy

Michigan, USA

Ok...it did the multiple joint workout and I need some feedback.

I did each exercise two times at the 20-20 cadence. I can't do leg press, so I swapped it out for squats.

On the squat, shoulder press, behind the neck pull-down and bench press I used the maximum amount of resistance I had. It was not enough to reach failure. It burned and hurt and all that, but I was still in good form and felt that I could do at least another rep.

The question is...should I do the other rep OR go for a pre-exhaust set of each exercise?

Feedback would be greatly appreciated.
Open User Options Menu

southbeach

theTummy wrote:
chasbari wrote:
Good choices all around, although I can't even get my mind around only 1800 calories. Good luck with it. Strength for the journey. Keep us up to date with how it all goes.
CS

I'm 6'1" @ 235. Estimated 17-20% BF. What would you recommend for calorie intake? Dr. Darden seems to think 1500 for fat reduction, but I cannot sustain that low.


tummy, your more like 30% BF. No offense but almost everyone underestimates their BF level..just like they do their calories each day.

what weight goal do you have in mind at this point?

Open User Options Menu

theTummy

Michigan, USA

southbeach wrote:
theTummy wrote:
chasbari wrote:
Good choices all around, although I can't even get my mind around only 1800 calories. Good luck with it. Strength for the journey. Keep us up to date with how it all goes.
CS

I'm 6'1" @ 235. Estimated 17-20% BF. What would you recommend for calorie intake? Dr. Darden seems to think 1500 for fat reduction, but I cannot sustain that low.

tummy, your more like 30% BF. No offense but almost everyone underestimates their BF level..just like they do their calories each day.

what weight goal do you have in mind at this point?



Here are the results from my last Fitness Evaluation performed by a certified trainer at my company's gym. This was taken in March of 2010, just before I started HIT in earnest. Since then I got down to 220 lbs in July and a lot less bodyfat before my diet got out of control again. Currently I weigh about the same as when I had the evaluation, but I know I have more muscle now.

Height: 73 in
Weight: 233.25 lbs

Frame Size (all measurements taken in a relaxed position - no flexing or pump)
Wrist Diameter: 18.7 cm / 7.36 in
Neck: 15 in
Upper arm: 14.85 in
Chest: 43.65 in
Waist/upper ab: 42 in
Umbilical: 38.75 in
Gluts (hip): 41.75 in
Thigh: 25.35 in
Calf: 17.35 in

Skinfold measurements (not sure the unit of measurement, but calipers were used)
Triceps: 4
Subscapular: 19
Midaxillary: 21
Chest: 4
Suprailiac: 25
Abdominal: 32
Thigh: 7
Calf: 4
Forearm: 7

Schutte % BF = 18.78
Siri % BF = 16.43
%BF Average = 17.61

This was from my "P90X an option?" post.
I know that I have a lot of fat, and as I said before...I am trying to fix that problem.

To answer your question Southbeach, I'd like to get to 200 pounds by Feb 1st. I think that is a realistic goal.
Open User Options Menu

theTummy

Michigan, USA

southbeach wrote:


tummy, your more like 30% BF. No offense but almost everyone underestimates their BF level..just like they do their calories each day.




Here is a pic from 30% BF, according to the trainer...
Open User Options Menu

theTummy

Michigan, USA

theTummy wrote:
southbeach wrote:


tummy, your more like 30% BF. No offense but almost everyone underestimates their BF level..just like they do their calories each day.




Here is a pic from 30% BF, according to the trainer...


That was at around 290 lbs.
Open User Options Menu

theTummy

Michigan, USA

theTummy wrote:
theTummy wrote:
southbeach wrote:


tummy, your more like 30% BF. No offense but almost everyone underestimates their BF level..just like they do their calories each day.




Here is a pic from 30% BF, according to the trainer...

That was at around 290 lbs.


Here are the numbers from the trainer's evaluation back in Dec '08.

Height: 73 in
Weight: 280 lbs

Frame Size (all measurements taken in a relaxed position - no flexing or pump)
Wrist Diameter: 17.5 cm / 6.89 in
Neck: 17.25 in
Upper arm: 15.5 in
Chest: 48.35 in
Waist/upper ab: 47.35 in
Umbilical: 37.75 in
Gluts (hip): 45.25 in
Thigh: 27.5 in
Calf: 18.85 in

Skinfold measurements (not sure the unit of measurement, but calipers were used)
Triceps: 14
Subscapular: 37
Midaxillary: 34
Chest: 18
Suprailiac: 36
Abdominal: 50
Thigh: 20
Calf: 9
Forearm: 8

Schutte % BF = 28.63
Siri % BF = 27.59
%BF Average = 28.11

I had that evaluation after having lost 10 lbs.
Open User Options Menu

fbcoach

Tony Williams wrote:
From "High-Intensity Training the Mike Mentzer Way":

"Carrying a set to a point where you are forced to utilize 100 percent of your momentary ability is the single most important factor in increasing size and strength.

"Working to this "point of failure" when another rep is impossible despite the the greatest effort, ensures that your pass through the "break-over point", a point in the set below whnich growth cannot be stimulated, and above which growth will be stimulated."

Tony



There is no such thing as a break-over point or magical switch he often mentions. Hypertrophy is based on checks and balances of catabolism vs anabolism (hormonal), and developing strength is a motor skill. To ensure you are getting bigger and stronger, your training must be progressive in the long run.

Besides, TTF is subjective. Even AJ mentioned that if you were going to TTF in one set with a trainer encouraging you to train hard, then did the same thing with a trainer with a loaded gun to your head, do you think you would have 2 different perspectives on TTF? It's all about progression. Powerlifters rarely TTF, yet they are some of the strongest people on earth.
Open User Options Menu
1 | 2 | Next | Last
H.I.T. Acceptable Use Policy