Biotest

Death to Fatty


#1

Pretty sure I’m getting to the worst shape of my life because I’ve stopped caring. Gonna give this program all I can for 4 weeks. I know it works, but the V-Diet process can be mental and physical anguish.

I’m a very busy boy, work and family-wise, but I can’t keep using that as an excuse to be Mr. Fatty McFatterson with the huge waistline.

I will have a few modifications to the training program but plan to be militant with the diet/supplements.

Let’s go…


#2

Objective measurements:

Age :35

Height: 6 ft

Bodyweight: 224 lbs

Resting Blood Pressure: 140/96

Resting Heart Rate: 90 BPM

Circumference measurements:
Neck: 16 inches
Shoulders: 48 inches
Chest @ Upper : 41 inches
Chest @ Lower: 42 inches
Waist - at Navel: 41.5 inches
Waist - at largest: 41.5 inches
Hips - at largest: 44 inches
Upper Arm L: 14.5 inches
Upper Arm R: 14.5 inches
Upper Leg L: 23 inches
Upper Leg R: 23 inches (10 inches from top of knee cap)
Lower Leg L: 16 inches (thickest part of calf)
Lower Leg R: 16 inches
Ankle L: 10.5 inches
Ankle R: 10.5 inches


#3

I haven’t touched a weight in about two months, so I knew my first few workouts would suck. To be honest, didn’t get to do NEPA today. Here’s my weight workout:

Reverse Lunges with Kettlebells: 50 lbs (each arm) x5, x5, x5, x5 each side

Chin ups: Bodyweight x5, x5, x3, x2, x2, x2, x1

Incline Kettlebell Bench Press: 50 lbs (each arm) x5, x5, x5, x5

Ab Wheel roll-out (from knees): x5, x5, x5, x5

Abs (what abs?) and hamstrings hurt like hell now.


#4

Re-checked my bodyweight this morning with a better scale. 230 lbs. Let’s go with that then…


#5

[quote]trimtabber79 wrote:
Re-checked my bodyweight this morning with a better scale. 230 lbs. Let’s go with that then…[/quote]

Ok, going with that. Now go kill it.


#6

Stuck to the diet perfectly today, with 20 minutes of NEPA walk on the treadmill @ 3.5 MPH.

Started to notice hunger in-between shakes today, unlike yesterday, with pretty decent muscle soreness from yesterday’s workout.

I will bump up to two Hot Rocks caps per serving tomorrow as I have been doing one cap twice per day.


#7

I’ve been super stressed at work, the HOT-ROX seems to give me a nervous boost of energy. I’m alternating between hungry and slightly nauseaus throughout the day.

Workout:

Kettlebell Front Squats: 100 lbs x 8, x8, x8, x7, x8, x2

Standing KB push-press: 50’s x 8, x6, x6, x7, x5, x5, x3

Reverse crunch: x8, x6, x5, x5, x5, x5, x5

Standing EZ Bar Biceps Curl: 60 lbs x8, x8, x8, x6, x5, x4, x1

God I love/hate this diet.


#8

Day 8- sorta…

I say that because my diet derailed in a major way Thursday evening as I was in downtown Chicago. I gourged on Thai food and never looked back, taking in about 3 shakes per day since then and sporatic bouts of NEPA walking in the wind and cold.

I thought very hard about calling it quits on the diet but then decided, new week, and get back on the horse.

Bodyweight today is 231 lbs (up a pound from last week), and I certainly know why. Not going to bother with circumference measurements until next week.

Workout today:

Reverse KB Lunges: 100lbs x5, x5, x5, x5 (each leg)

Chin-up: Bwt x5, x3, x2, x2, x2, x2, x2, x2

Dips: BWT x5, x5, x5, x5

Ab Wheel: (From knees) x5, x5, x5, x5.

Light NEPA walking for 10 minutes today.

To be continued…


#9

Day 10

WOrkout:

Kettlebell Front Squats: 100lbs x10, x8, x8, x8, x6

Kettlebell Push Press: 100lbs x8, x8, x8, x6, x6, x4

Kettlebell Single Arm Row: 50 lbs x8, x8, x8, x8, x8

Standing EZ Bar Biceps Curl: 60lbs x8, x8, x8, x6 x5, x5

Reverse Crunch Lying: x8, x8, x8, x8

Again lacking NEPA. More NEPA…


#10

Day 11

Started the morning with a 15 minute walk with my dog in the snow,

Later did 10 minutes on the upper extremity bike,

Followed by a 20 minute walk @ 3.5 MPH level 2 incline treadmill walk.

I’ve really had difficulty doing steady-state anything for long periods because of my schedule, especially on weight training days. I suck…

Diet is going pretty well, with more savory food cravings at night. I slowly notice the cravings are not as intense, as I think my stomach and brain is getting used to smaller meals and higher protein/fiber intake.

Still, a cheeseburger sounds nice. As would a pizza. I just wouldn’t be able to eat the entire thing as I would a month ago. Fatty.


#11

Day 12

Workout

KB Romainian Deadlift: 100 lbs x10, x10, x10, x10

Incline KB Bench Press: 100 lbs x10, x10, x10, x10

Seated Wide Grip Lat Pulldown: 150 lbs x10, x10, x10, x10

Lying Reverse Crunch: x10, x10, x10


#12

Day 13

Bodyweight workout

Jump squats x10
Hand Walkouts from Knees x10
Single-Leg RDL x5 each Leg
Push-up x10
Reverse Lunge With Twist x5 each leg
Jumping Jacks x10
Pike Push-ups x10
Bodysquat with Overhead Arms Swing x10

Performed for 6 sets with rest as needed.

I think this was by far the hardest workout of the week, feeling sick now.

Completed in about 55 minutes.


#13

Day 15

Bodyweight: 227.6 lbs (-3.4 lbs)

Neck: 15 inches (-1)
Shoulders: 47.5 inches (-0.5)
Chest â?? Upper : 41 inches
Chest â?? Lower: 42 inches
Waist - at Navel: 40.5 inches (-0.5)
Waist - at largest: 41 inches (-1)
Hips - at largest: 44 inches (-0.5)
Upper Arm â?? L: 14 inches (-0.5)
Upper Arm â?? R: 14 inches (-0.5)
Upper Leg â?? L: 23 inches
Upper Leg â?? R: 23 inches (10 inches from top of knee cap)
Lower Leg â?? L: 16 inches (thickest part of calf)
Lower Leg â?? R: 16 inches
Ankle â?? L: 10.5 inches
Ankle â?? R: 10.5 inches

Workout

Reverse KB Lunges 100 lbs x5, x5, x5, x5
Chin-ups: Bodyweight x5, x4, x3, x3, x2, x2, x1
Dips: Bodyweight x5, x5, x5, x5
Ab Wheel Roll-out: x5, x5, x5, x5


#14

NEPA walk on treadmill today at 3.5 MPH for 30 minutes. Level 4 incline.

A little drained today with bouts of hunger in-between shakes.


#15

Day 18

Workout

KB Overhead Push Press: 100 lbs x10, x10, x10, x8, x2
KB Front Squat: 100 lbs x10, x10, x10, x10
EZ Bar Biceps Curl: 60 lbs x10, x10, x10, x8, x2
Reverse Crunch: x10, x10, x10, x10
Single Arm Cable Row: 65 lbs x10, x10, x10, x10

Treadmill Nepa Walk @ 3.5 MPH, level 4 incline 25 min


#16

Day 22

Large HSM this morning including an omlette with goat cheese, spinach, tomatoes, bacon, hash browns, and toast with butter and jam.

I’ve been “lax” with shakes this weekend, taking them only when I have been hungry. I don’t expect huge changes in measurements again as a result, though the cravings for junk have been noticeably diminished.

Since I didn’t have access to a treadmill I have been doing sets of 50 jumping jacks x 4-5 and this seems to fit the bill after the afternoon HOT-ROX.

Week 3 done, let’s see how this ends.


#17

Day 31

I was sick with the stomach flu the majority of last week, so on a good note I consumed very few calories. On a bad note- very little activity or shakes. I’m back on track but feel maybe I didn’t have the proper motivation to perservere this month with the program. I know I have changed my body comp favorably- just not optimally. I could do a much better job.

Anyway- I keep getting back up after being knocked down.

Workout:

Reverse KB lunges: 100 lbs x10, x5, x5 each leg
Chin up: Bodyweight x5, x4, x3, x3, x3, x2
Dips: Bodyweight x5, x5, x5, x5
Ab Wheel roll-out: x5, x5, x5, x5

HSM: Meatloaf with a bit of ketschup, steamed veggies

Didn’t take tape measurements but the scale read 224 lbs today (-6 total).


#18

Still at 224 lbs but I know the tape measurements have changed favorably.

Due to time constraint bullshit I have not done the amount of NEPA I wanted to during the last 5 weeks and it will show in the end. I feel like I could have burned a lot more calories than I did and trimmed more fat. I should be walking a good 45-60 minutes a day at a steady state or incline. I have been compliant with the weight workouts and V-Burn, however.

I will take pictures and 6 week tape measurements this weekend.