Fat Boy Chronicles: It's Time for a Change

[Sb32]

Hello beautiful people!!

Bad day today, but made the best of it. Work came up and I had to take care of business. I had 2 hours of sleep last night and it was rough. Worked all day, and didn’t eat anything. I had no preparation and it was just a bad day tbh. I came home and took a nice nap, and woke up and had a meal and just kicked it for a bit. Went to the gym, and murdered shoulders. My delts are so pumped up, feel like they were going to explode. I looove a freaky pump. It’s seriously the best feeling in the world. Here we go!

Archer pulls (cable) 3x15

Strict military press

2x9 95lbs

1x8 115lbs

1x5 135lbs

2x5 155lbs

1x2 175lbs

Facepull

3x15 70lbs, 3x8 100lbs

Lateral raises DB

3x8 15

Lateral raises cable (single concentrated)

7x8 10lbs (20 second max break between set) - I spam these until I can’t raise my arms anymore

Feeling good asf post workout. Had a nice fat shake, and just chilling. Tbh i’m done eating for the night, but if I do decide to, I will check back in.

1871 cal - 50f, 224c, 140p

[The_Myth]

I have been following along, felt a need to share with respect to insulin resistance.

In December I had a 6.1 A1c despite being 15 percent bodyfat. My BMI was 25.7 (overweight). I was 6’1" (still am) and about 205. I also had cholesterol, BP, apnea, and PSA issues.

I decided to lose weight.

I managed to lose about 25 pounds and all of my issues cleared up except for LDL - slightly elevated. HbA1c came down to 5.6 (normal by .1).

As part of my supplement regime I added Berberine and L-Carnitine. I think these helped with my A1c/insulin resistance. Purely anecdotal with an N of 1, but figured I would share.

Getting lean and increasing insulin sensitivity seem to be like getting abs - do it once and it comes back quickly.

Hope you find something useful in this.

[Sb32]

Awesome stuff bro, crazy how you were insulin resistant at 15% bf

[Sb32]

Not feeling good today. Just chilling today

2409 cal - 73 f, 268c, 195p

[Sb32]

What’s up beautiful people!!

It’s your boy checking in again. Just destroyed legs, and I’m going to need a wheelchair. Woke up today 332 lbs, but my pants don’t fit anymore. What’s up with that?? Lol. I wasn’t feeling good yesterday, my Gerd was acting up bad. Got on meds and feeling much better today. My diet has been terrible ladies and gentleman. Time to fix that and lock back in. I need to eat more protein. I’m going to just ride this out the best I can and try to make adjustments as I go along, and keep working out. A part of my problem is lack of preparation. Let’s focus on preparation a little more this week, and see what happens. Anyways, legs today! This was my first real leg workout in a WHILE. I haven’t squatted in forever, and surprisingly my form was still pretty good. Here we go!

Warm up

Bodyweight squats

Squat

45x5, 65x5, 95x5, 135x5 (I took it easy because I didn’t want to tear my knees up. I want to ease into squatting and do it more regularly)

Hack Squat Machine

45x5, 45x5, 95x5 (This is my first time using this machine, and holy MOLY, it’s phenomenal and my new favorite)

Leg Extension Machine (single leg)

10x8, 15x8, 20x8, 25x8, 30x8, 35x8, 40x8, 45x8

Romanian Deadlift

145x8, 145x8, 145x8

Pretty short workout, but I was DEAD. My heartrate was through the roof, and I was sweating like crazy.

1598 calories today so far, 37f 231c 97p. Carbs are high, because I had some pho today (so good for the soul!) and watermelon. Let’s lock in tomorrow and, depending on the day and how I feel, hit chest tomorrow!

I will report back in if I eat more

I also want to add that my legs are WEAK. My max bench ever is 365, and my max squat ever is 225. I always skipped leg days, but we change that this time around. I was dreading working out legs today, but forced myself to go, so I can post here and feel proud. I’m trying here guys! My goal is to get stronger legs, straight up tree trunks! It’s the biggest muscle and we going to train them good!

[taylortooswift]

Gotta lock that diet in. Maybe you should prep for 2-3 days at a time. Growing up my dad (whos a SAVAGE and my god father Phil Pfister) would make a bunch of lean burger patties and keep them in a container in the fridge so if we wanted to snack we had the option of protein. Maybe that could work for you too.

If it’s a variety thing for you, look up TastyShreds on Instagram, he posts a ton of good recipes for gym goers and people trying to lose weight. We make a ton of his stuff when I’m home and all the macros are great.

[T3hPwnisher]

god father Phil Pfister

You don’t get to just slip this in and not expand, haha. That’s insane! Did you get to spend much time with him growing up?

[taylortooswift]

A lot of time. He and my dad go wayyyyyy back. Used to train on our farm. Dude had a red jeep that would be sagging on the rear, he would pull up and casually grab boulders out lol. Wild stuff. Great guy. West Virginia royalty haha

[T3hPwnisher]

Man, you have buried the lead on cool stuff about you, haha. If the Navy ever gets you to Omaha, we’re going to smash a ridiculous workout, I’m going to put a cow on the smoker, and you’re going to let me pick your brain for an evening.

[Sb32]

I have meals prepped and frozen brother. I just have no desire to eat anything lol. It’s 100% the reta doing it’s thing, but my thinking is that i’d rather be short on calories and protein, and shed fat. And get the gains later, that makes more sense to me

[Sb32]

Woke up at 336. I guess I gained weight?? It 100% has to be the water weight. Anyways, did morning cardio and just took a weekly progress pic

[Sb32]

[Sb32]

3097 cal - 146f, 250c, 212p

[Sb32]

Yesterday - 1633 cal, 47f, 201c, 109p

[Sb32]

What’s up beautiful people!!! Just want to give an update to you beautiful folks. I’ve been tracking calories still, but haven’t worked out since legs. I’ve been busy with work. I’m a business owner, and I am on call 24/7 and duty has been calling lately! Maybe it’s a test of fate?? When I was quitting alcohol, I had so many stressful situations happen in a short period of time. Like the universe was checking if I was solid or not - Anyways!! I haven’t been feeling good lately, and, supposedly I was taking the wrong iron supplements and switched over to a heme iron (which is absorbed better) and it’s been a great transition. Immediately felt better. I’ve been so bloated lately, and the “experts” insist it’s because of my low ferritin levels. Let’s continue business as usual, and let the body adjust. The goal is to workout at least 4 times a week, and eat less so the body gets rid of that fat. Cardio has been inconsistent, but I plan to focus on that after we get this workout locked in. My goal is to have 3 weeks of consistent lifting, before I tackle on cardio, as 3 weeks is the time to build a habit. So let’s get to work!!! About to go lift, I will check in later!

[Sb32]

I haven’t had fast food or any processed food all week! Most of my diet has been oats, whey, meat, eggs, rice, bread.

Some of the steak from the picture was for my puppy boy and girl

[taylortooswift]

Just find aa show you enjoy that’s about 30 mins long and hit that incline treadmill walk after every lift. Doing that has almost made me look forward to it. Only time I allow myself to watch shows.

[Sb32]

Just did chest. It was an ok workout, the intensity was whatever, but I hit 2 PRs. I felt sluggish today, but trucked it through. I hit a 275 bench pretty easily, and a 245 incline for 4 reps. That was one of my short term goals, and it’s done! now it’s time for 305! It feels good hitting heavy weights, but tbh I felt like a Walking Dead background zombie lol. I’m low calorie and just sluggish. Whatever, let’s get the job done.

Bench

135x8x3, 185x5, 225x5, 245x5, 275x1

Incline Bench

135x8x2, 185x5, 205x5, 225x5, 245x4

Chest Fly

190x12, 220x12, 250x10, 265x10

Cable Crossover

45x8

I ran out of energy and just left after this. I was there about an hour, but man, my calories ran out and I just couldn’t anymore. Next time!

2957 cal, 130f, 270c, 195p

[Sb32]

Will do, now I gotta get some headphones