Before measurements
Body weight = 177
Upper arm L = 14 and R = 14
Chest = 41.5
Thigh L = 22.5 and R = 22.5
Calves L = 14.25 and R = 14.25
Waist
-above = 34.5
-at = 35
-below = 34
After measurements
Body weight - 180
Upper arm L = 14.75 and R = 14.5
Chest = 42
Thigh L = 23 and R = 23.25
Calves = no change
Waist
-above = 34.25
-at = 34
-below = 34
Not sure I measured the same as last time. I did use a different tape but I think they are fairly accurate.
Thanks!
Officially Killing Fat start date will be the day after Christmas. Honestly, it’s so I can eat whatever on Christmas Day and partake in all the food with my wife and kids. I still eat quite healthy when I say that. But I have my diet plan all laid out for the first two weeks. I’ll be doing Metabolic Drive shakes in the morning and then the supper meal I tweaked but still fitting the required macros. Main goal is to lean out my midsection and then build from there. Not sure it will take me 6 weeks but we’ll see. My arbitrary number is 155 (maybe 160) on the scale which I haven’t been that low in years!
Alright I wasn’t able to start Killing Fat the day after Christmas like I intended since I was at my in-laws and had to stay Monday night due to the weather. South Dakota isn’t always sunny 
. Then at about 4am on Wednesday I caught some sort of stomach bug mixed with body aches and chills and a slight fever. I had a piece of bread, cream cheese, bone broth, heart and soil supplements and 3 bananas all day.
I felt much better today and started today. I will only do 1 training session this week, which I did today, and it was tough. Even after doing Extreme HIT it felt very hard. This was my first workout in 14 days.
I’m adhering to the diet. So far today I’ve had the following
-2 scoops of metabolic drive protein powder
-90g of banana
-100g of Fage 2% yogurt
-1.5 tsp of pure maple syrup
-1 sandwichk with two pieces of homemade gluten free white bread
-3.5oz of deli ham
-13g of cheddar cheese
-216ml of organic orange juice
-mustard and pickles
I have a snack to eat, supper and another snack to round out 1,600 calories today. Total macros should end up around 121 protein, 199 carbs, and 36 fat.
My current body weight is at 175.6
Weight this morning was 172.3. I made it two days which for me are the toughest, at least day 2 was and part of that was waiting too long between the afternoon snack and supper. Now time to stick with the diet and complete two weeks and assess from there.
Weight is 172 this morning. I’m on day 5 and have not strayed even a smidge and have adhered to 1,600 calories a day. Workout two today since I started last Thursday. My midsection appears to be tightening up already.
After 1 week of calories at 1,600 I’m going to stop there. Mentally I’m miserable being hungry. I’m weighing around 172 at the moment and feel tighter. I really do need to put some muscle on.
Tomorrow I’ll up my calories to 2,200 for the moment. And go back up to around 2,400 with should be near maintenance.
I’m starting DC training on Monday and tomorrow I’ll do a standard HIT one set to failure workout of about 8 exercises.
This will be my first time doing the T-ransformation challenge so all the more reason to give DC a go!
I ate at 1600 calories or below for two or three months last year. Things got weird: I couldn’t sleep, I was cold all the time, shivering in 85-degree sunshine, and had no interest in anything.
Workouts were rough.
And I started to look worse and worse.
Thibs has been talking a lot lately about creating a calorie deficit through an increase in activity. I’m going to go that route before considering cutting cals so low again. It may be worth a try for you, too?
I do like that idea much better. Straight 1,600 calories are rough. Did you see the article on the Matador diet? Calorie deficit for two weeks then maintenance for two weeks and back and forth?
I did my first DC workout today, more just dialing in a few weights. Being that I enjoy HIT training it was a good change for me. Still going to “technical” failure and doing rest pause was fun. I’m looking forward to running DC at least for the duration of the T-transformation challenge.
Calories are sitting right around 2,400 right now with a 50/25/25 split. My weight is sitting around 173. My first test workout for DC training was the following:
Incline BB press - 115lbs x 8,4,2
BB press - 75 x 4, 65 x 4,2
1DB Tricep Extension - 30 x 11,5,5
Chin - BW - 6,3,2
BB underhand row - 95 x 8 SS
I forgot to do stretching for the involved muscles so I’ll remember to do it next time. I’m quite sore especially in my triceps and back. Workout felt good though and a nice change of pace. Ready to get after it and beat the log book!
Day 1 of DC training. Im doing a 5 second eccentric and then a 1-2 second concentric. I’m also going for 15-20 reps for rest pause except for arm exercises I’m going for 20-30 reps. Here was today’s workout.
A1
Incline BB Press - 105lbs (10,5,2) = 17
OH BB Press - 55lbs (9,4,2.5) = 15.5
1DB Tricep Extension - 25lbs (11,6,5)
Chin up - BW - (12,4,2) 2/1 cadence
BB Row - 95lbs (9.5 reps) 2/1 cadence
I did stretching for chest, shoulders, triceps, and back. Not all of the stretching felt good. I would guess it will take some tweaking to see what a good stretch for me is and with what weight if that’s necessary.
Overall felt really good and smoked. Good pump. Eating a bunch of food with around 1g/lb of body weight and just filling in the rest with carbs and fat and eating until full.
I forgot to weight myself today so I will tomorrow morning.
My appetite is out of control. Not sure if it’s the training or what but I’m aiming for approximately 2,500 calories eating around 175g of protein, 180g carbs and 120g of fat. Today I feel much more hungry than usual. Today is also my B1 workout so I will post that tonight.
Weight this morning was 173.7.
Workout B1 in the books. Man legs were brutal. I did not reach failure, well probably technical failure for BB RDL’s but my legs were shaking so bad I stopped the set. The quad stretch did me in. Here was the workout
BB Curl - 55lbs RP (10.5,4,3) = 17.5 (35 second stretch)
BB Wrist Curl - 45lb bar x 7.5 (wrist forearm stretch didn’t feel right. Need to look at it again)
Standing calf raise - 135lbs x 7 DC reps (tried to use a 4x4 piece of wood but it’s not stable. I used two 25lbs plates stacked and it wasn’t tall enough)
Wall hack squat - 50lbs DB’s x 7 ATG (quad stretch for 30 seconds BRUTAL)
BB RDL - 135 x 8 (legs were shaking bad so I didn’t do the stretch)
What doesn’t help is training in a 10 degree gym but that’s what I got so I make due. Very hungry today and haven’t eaten enough. Having a metabolic drive shake with a banana and then supper and night time snack.
Just finished workout A2. I don’t feel the greatest as I didn’t sleep good last night but I went ahead and worked out anyway. Mainly because it’s going to be possibly -40 here tomorrow so today had to suffice. The workout is below.
A2
Dips - 20lbs x 12/6/2 = 20 (3 sec ecc)
—chest stretch with 30lb DB’s x 30 seconds
DB Press - 30’s x 10.5/4.5/4 = 19
—shoulder stretch x 45 seconds
BB Skull crusher - 65 x 7/2/3 (55lbs on last RP set) I’ll lower the weight.
—tricep stretch 20’s x 60 seconds - raise weight
Lat pulldown with rope - 70 x 12/5/3 = 20
—back stretch holding rack felt really good in the lats
Deadlift - 185 x 5 - didn’t do the second sweat due to not having a lot of energy
Overall good. Stretching will take some getting used to. It’s hardest to fight through it once it starts to get uncomfortable. And stretching is super boring for me. But the stretches feel like they open everything up.
Chest stretch using DB’s in a fly position don’t feel great yet so working on those. Shoulder stretch is feeling better and the tricep stretch felt really good.
Now sucking down a metabolic drive shake with two scoops of metabolic drive, 150g of frozen blueberries and a tablespoon of our organic maple syrup.
Workout B2 was today. I’m going to have to get creative with hamstrings and calves. I tried to use a 4 x4 block in top of a cement block and it still didn’t work well. I tried to place 70lbs DB’s on lay thighs but didn’t feel right. I may have to buy some kind of calf raise block or something.
With hamstrings I’m going to try one leg RDL’s with DB’s maybe or leg curls using suspension straps. I don’t have machines in my garage gym.
Sucking wind after DB squats and WM squats in a garage gym that’s probably -10 is challenging.
Tempo is still 5 second eccentric and a controlled concentric.
B3
DB curls (both arms at same time) - 25’s x 16/6/4 - 35 second stretch
Hammer curl (both arms at same time) / 30 x 5 then 20 x 7/5 - overestimated the weight
Seated calves - didn’t really work but got some good stretching under load done
Banded leg curl / 2 bands - broke a band so I did a banded good morning and stretched at the end
DB squat 70’s x 8 and 5 - WM with 50’s. I’ll add weight next time but it was a challenge getting 20
Followed by a good quad stretch.
Workout A3 was yesterday. Here it is.
DB bench - 50’s x 13/4/3 with a 33 second stretch. I will go up to 55’s next A3 workout
Seated OH press highish incline - 85 x 6/1 and 75 x 3 with a 50 second stretch. Over estimated weight. I’ll lower to 75 next time.
Close grip bench - 105 x 9/4/3 with a 45 R and 60 R second stretch with 30 lbs DB
DB pullover - 40 x 10 SS
1 arm DB row - 40lbs x 11 SS
Finished with a good back stretch that I didn’t time.
Loving the workouts. B3 is tomorrow and then next week I’m going against the log book. I’m really loving the stretching too. I can see myself sticking with DC for quite some time.
Workout B3 was yesterday. Overall went pretty good. I definitely haven’t experienced the soreness like I am now for quite some time. I forgot how uncomfortable chest soreness and bicep soreness can be. Workout B3 is below.
Seated DB curl - 25’s x 12/4/3 with a 45 second stretch. I’ll go up to 30’s next time
BB wrist curl - bar x 15 SS - increase weight next time
Weight vest (44lbs) calves on (2) 25’s - still didn’t go great. Need to work on intensity for these but I did taken great stretching in between reps.
DB RDL - 65lbs x 10 SS
Back squat - 185 x 4 then 55lbs DB’s squat for 20 reps.
Haven’t back squared about 135 pounds for a long time so I think that strength will come back quickly. I didn’t do a 5 second eccentric but still did a controlled 2-3 seconds. Felt pretty good though.
Monday starts beating the log book!
Workout A1 yesterday for the second time. I beat my log book on everything which was awesome. I weighed in at 177 yesterday as well. Below is the workout
A1
-Incline BB press - 105 x 13/6/3 - I used 35’s for the stretch and could only manage 25 seconds so I went down to 25’s and knocked one another 30 seconds
OH press - 55 x 13/6/4 - 55 second stretch
1 DB tricep extension - 25lbs x 23/10/7. I used the barbell as a back rest which could be why I did so many more reps than last time so I’ll bump up to 30 or 35lbs - 25lbs for a stretch x 55 and 50 seconds
Chin up - 10lbs x 8/4/1.5
BB row - 95 x 12 followed by a back stretch which always feels good
Overall very happy with the workout.
A few days late with logging. I had my side of the family Christmas this weekend and now home. Fridays workout was done in my sisters garage gym and I didn’t have a dip belt and struggled to hold a dumbbell with me feet so I had to deviate slightly and just work to failure.
A2
Dip - 25lbs x 9 then weight kept slipping so I did body weight for 7 and 8 reps
DB press - 35 x 11/5/3.5
Skullcrusher 55 x nine 11/4/3 - I’ll be swapping this exercise out because my left elbow starts to get cranky after doing this exercise and always has in the past. I’ll likely do a tricep press down on a cable
Incline DB row - 30’s x 11/6/4.5
Deadlift - 185 x 6 (just working on adding 1 rep or more every time I deadlift versus going to failure in the deadlift)
Today I traveled 5 hours back home and then hit the gym after we unpacked. I was tired from the long active weekend but wanted to get in what I could.
B2
DB curl - 30’s x 12/5/2.5
Hammer curl - 25’s x 11/6/3.5
Skipped calves due to time
Good morning - 65lbs x 14
DB squat - 70’s x 10 then did BB back squat 95lbs x 20 for the WM set. I’ll up the weight because it felt too light.