Fatty's Blog to Lean and Mean

Training Bodybuilding
61

Morning!

Since I won’t be having enough time tomorrow morning, I’m posting the UPDATES right now.

Pics: http://img522.imageshack.us/img522/3457/fattyweek3nf9.jpg

Stats:
-weight: 199.1 lbs
-belly (widest circumference, about 1 inch below my navel): 34 inch. (about 49 % of my height)

My arms fucking grew: 17.7 inch. on the right and 17.5 inch. left sides!

I won’t lie to you. While the progress is undoubtedly visible - especially in the love handle and lower belly area - I’m far from content. I’ll keep grinding it out, fellas.

Off to do my cardio, now.
No lifting scheduled for today, although I’d very much like to. But being able to hold back is also part of discipline. A part I’m still about mastering, I guess.

62

Well… i remember it must have been a week? 10 days before we noticed the progress in the photos? So times that by 4… thats 40days total for some results that may not be the finish, but a real fucking nice start to this, you will not look like a fattyfat, but a muscley-fat.

Thats gotta be in about 4 weeks from today… keep pressing on, your motivation and determination are FANTASTIC. Daily plodding through… getting the cardio done (upbeat) getting the weights done (upbeat) eating bland foods! (upbeat!)

It is worth it, but it is hard, and you make it seem so easy. GOOD MAN!!
Dont stop!

Joe

63

First cardio session done. Had to force myself to stop after 65 min :slight_smile:

@Joe
Thanks, man! I really appreciate your input and it feels good to get some positive criticism and praise once in a while. There’s not much of that where I’m from.

Off to work.

64

God you can really notice the difference on your back shots, V starting to come in proper.

Im also going to go into a 2nd phase of this cut where I go as long as possible without a reload and compare the results.

So lets keep each other in check, if you are going to rationalise having a reload day/meal post your reasoning here, if you take that rational out into the open, other people will rip it apart and do you a favour willpower wise ;]

also i advise taking body temp and maybe heart rate on waking.

the reload is there to keep your metabolism firing…if you see a drop in average body temp 1st thing, then your metabolism is suffering and you may be slowing your progress.

65

So, got some work done (in case you’re wondering: I’m working on a major software project and right now we’re at a crucial point; that’s why I’m putting in hours from my home office).

And ate yesterday’s leftovers: sweet pepper stuffed with ground turkey, white mushroooms and onions. And had some plain green salad with oil and vinegar on the side.

Let’s get the second cardio session done.

Fatty is entering SUPER PURSUIT MODE:

@chutec
This is only the beginning.

Keep each other in check? Will do.

But don’t expect me to be kind: I’m a very blunt person. In fact, I’m an asshole. Ok, not really…but still. ò_ó

66

[quote]FattyFat wrote:
Joe, you can be counted on! Thanks, chap!
I’ll let my woman try it on me and will report back on it after some time.

Thanks for the pointers on insuline and its relationship to nutritions. Luckily, I was already aware of that. Hence: low carb.

Damn sitting behind the 'puter all day and analyzing and writing software. No wonder fatty old me got fatty. Sitting isn’t exactly sports.

I’m considering to get myself a standing table, so that I don’t have to sit all day. That’ll be something I can ill afford, right now. Maybe in my next place.

Fatty is off to lift, now, but not before he let’s do the Satisfaction song surge his hormones.

H U Z Z A H !

|||||--------------------|||||

P.S.: I want to move all day long. It’s like an urge. UNGH! The sloth transforms into a (chubby) panther. UNGH!

P.P.S.: Good German that I am, let me push some stereotypes a bit: Rammstein - Bayern des samma mia - YouTube

[/quote]

Have you tried sitting on a swiss ball instead of a chair? One gets tired sitting and you can use it for other “sport” activities afterwards.

67

[quote]FattyFat wrote:
Ah, forgot that one: - YouTube

A young Jennifer Beals :wink:
She’s even doing biceps curls.
What a sight!

I guess I’ve already outed myself as a sucker for 80s music.

[/quote]

Flashdance is a classic. Isn’t she a lesbian though? She had a body double there as well.

I love the original version. Listen to the lyrics.

68

[quote]FattyFat wrote:

[morning cardio]
30 min running on the spot or stationary bike

[late-day cardio]
swimming or [morning cardio] or HIIT

[lifting 1]
A1: behind-the neck press
A2: one-armed bent-over dumbbell row
A3: good-mornings
A4: squats

=> 5 x [5x A1 + 5x A2 (each side) + 5x A3 + 5x A4]

[lifting 2]
B1: bench press
B2: one-armed dumbbell-shrugs

=> 5 x [5x B1 + 5x B2 (each side)]

Schedule-wise I’m not sure if I should

a) lift for six days in a row and make the seventh day a non-lifting one or

b) lift for three days in a row and make the fourth day a non-lifting one

I guess that right now, while the loads are still low, I can get away with a).
But I guess there’ll come a point when the loads will force me to conform to b)

So, right now a sample week would look like that:

Mon: [morning cardio], [lifting 1], [late-day cardio]
Tue: [morning cardio], [lifting 2], [late-day cardio]
Wed: [morning cardio], [lifting 1], [late-day cardio]
Thu: [morning cardio], [lifting 2], [late-day cardio]
Fri: [morning cardio], [lifting 1], [late-day cardio]
Sat: [morning cardio], [lifting 2], [late-day cardio]
Sun: [morning cardio], [late-day cardio]

“Why aren’t there any deadlifts, you jerk?!” you might ask. Well, my wrists are the culprits, once again. My damaged one doesn’t agree to lifting heavy with an overhand grip. The neutral grip, however, sits fine with it.

As soon as I’ll notice my arms shrinking, I’ll incorporate some direct arm exercises. For now, I want my wrists to heal from last week’s assault.

Chins aren’t an options since I don’t have the opportunity to install a chin-rack at my place; it’s a pity, since I really love this exercise.

Do you have any suggestions in terms of exercise selection? I’m always open to new ideas.
[/quote]

How long is the late-day cardio? And HIIT is 20 min in total?

It’s tough between the wrist and your knee. Looks pretty intense anyway.

Good luck.
Do a lot of visualization and affirmations it does wanders.

69

Good job, man.
By the way what’s up with the % in here, what is the meaning?:

-belly (widest circumference, about 1 inch below my navel): 34 inch. (about 49 % of my height)

70

Cardio went fine, once again. But I’m noticing the same problems on my right ankle as on my right knee. This QL problem needs to be fixed ASAP.

I then went on a longer NEPA walk and my woman shot this photo of me, right in front of our estate. Yes, it’s our’s. Really. :slight_smile:

http://img353.imageshack.us/img353/2630/fattyicerc6.jpg

And no, it’s not my ice I’m holding.

@JuicyLucy (now, that’s a nice nick!)
Thanks for that great original mix of Michael Sembello’s “Maniac”. I cut it out and upped it as a MP3:

http://rapidshare.de/files/39179706/Flashdance_-_Original_Mix.mp3.html

You gotta admit, Jennifer Beals’ facial expression while doing her warm up / on the spot running to the “Maniac” song kicks ass! Damn, talk about passion and determination!

I’ll try your swiss ball recommendation, thanks!

As to your cardio / HIIT question:

Each cardio session is done steady state for about 65 min give or take.
HIIT for about 20 min (excluding the warm-up). My stationary bike will be shipped this week, so I’m gonna add a HIIT session to my two cardio session, if possible.

The % represent the ratio of my belly’s circumference in relation my height. But you got me thinking into replacing the height parameter with my shoulders’ circumference; thanks, I guess.

So, here we go:

shoulders (relaxed): 52 inch.
belly (relaxed): 34 inch.

shoulder-to-belly ratio: 52 / 34 = 1.53

So, while this might seem a bit smart-assed, it’s a good metric to check my progress. The bigger this number gets, the better, obviously. Since I’m not going to put on slabs of shoulder mass overnight, its increase will be attributed to fat loss.

Fatty is off to work a bit and then to chill.

71

Or… you could use this one, (i lurrrve this article and use the table often)
where you measure your bodyfat with just a tape measure and your bicep flexed and relaxed…

http://www.T-Nation.com/article/bodybuilding/lost_training_tips_an_oldschool_collection_of_muscle_insight&cr=

Joe

72

Yo!

Morning cardio: now.

@Joe
Thanks.
Flexed biceps: 17.5 inch.
Unflexed biceps: 14.5 inch.

73

Done.

Second cardio session and lifting in the afternoon.

Off to get some work done.

74

Hi!

My second cardio session went smoothly.
Unfortunately, at the end of my lifting session I had to give wide-grip bent-over barbell rows another try.

While the load was minimal at best, the speed was too high, so that I had a strong pulling sensation at the ulnar side of my left wrist. I guess I pulled a ligament; if I had to guess, it would be the ulnar collateral ligament. Of course, I immediately stopped lifting…and stretched my wrist; the latter being a bad idea, I guess.

Now, there’s no real pain, yet. No swelling, either. And it’s been about 4 hours since. I’ve iced it after my lifting session and some 3 hours later for 20 min, each time.

I’m planning on laying lifting off for a few days, but I wonder how long such an issue really needs to heal and if it really should take longer if there are any exercises I could still perform, like pressing movements.

Any input is appreciated.

75

Cardio time.

A pity no one bothers to grace this thread with an answer as to how I should go about that pulled ligament.

76

Lol… yeah… pity…

77

Anyway… so Ice is the best… ice for 5 mins heat (Hot water bottle-whatever) for 5 mins over an hour of this, upto 2-3 times a day depending solely on time available.

(this has always worked when i have used it, although a little different to how i was taught)

As for stretches, in its acute stage, this will do more harm than good… as it is likely to make the sprain (If that is what you have) worse rather than better…

Keep ice-ing it and REST IT - iknow, i know. - Until it is “better” enough to give dull pain, but is not fixed. Then proceed with very light exercises… maybe opening and closing your hand, building speed - upto using a hand gripper, depending on the severity of the sprain.
Progress upto using hand weights, not DL! and go from there, maybe see how a push-up feels in 3 weeks…

Ya, 3 weeks.
Inthe mean time, do whatever weights you can painfree, as long as it is pain free - you are cool. Up your cardio, maybe wear a weighted jacket to do your cardio now…
Lower body work is best calorie burner… did you have a bad ankle? lol!

Keep going, at worst, you have a break… then continue. OK?

Joseph

78

hey, joe (don’t mind my neglect of capital letters; i’m writing one-handed :))!

your humor is appreciated. lol.

just in case i’ll need a 3 week layoff, i’ve given some thoughts to maintaining my muscle and still losing some blubber, albeit at a slower rate:

-spinal loading (squats, good-mornings) should be a clear signal to my body to hold on to his muscle

-a slight bump in energy via

  • additional complex carbs (50 g)
  • post-workout carbs (30 g)
  • more healthy fats (20 - 30 g)

-use of theraband-exercises where i wrap the band around my forearms, midway between the wrist and the crook of the arm; feasible exercises

  • lateral raises
  • rows
  • biceps curls
  • triceps kickbacks
  • butterfly

yep, boring, but better than standing still.

edit: btw, i’m considering taking vitamin b 12 injections to accelerate the healing process. a friend of mine is a male nurse (yep, we call him gaylord…the poor guy) and agreed to set the injections once a week.

what’s your take on it, chap?

79

Thats cracking, if he can shoot you (or me) up with copius amounts of testosterone and morphi… oh, no. I’m clean now… Dont matter…

Anyway… That sounds good, i agree… “albeit at a slower rate”.

I do not understand why you would INCREASE your calories while the exercise decreases…?! lol!

SQUATS! squat 5x a week! that’ll work! maybe not that much, but as long as you got squats, Good mornings, SLDL? erm… what else? Cardio obviously…

The theraband stuff - upto you, better than nothing, but marginally - you could achieve the same trimming 100kcal instead…

joe

80

[quote]FattyFat wrote:
Yo!

Morning cardio: now.

@Joe
Thanks.
Flexed biceps: 17.5 inch.
Unflexed biceps: 14.5 inch.

[/quote]

15.5":13"