An Ex-Fat Man's Journey to a Lifetime of being Fit

[fates_child03]

Well here it goes ladies and gents. After much thinking and experimenting with different diets over the past few months I've decided to come back to what really works for me. CKD :) I've finally begun to learn that hey carbs and me = bad lol. They make me gain fat like nobodies business. Also with my family history of diabetes and such honestly this is probably the best program for me. I've had a rough last month or so nutritionally wise. I've been working alot and not allowing myself the time to prepare food but I'm not going to make an excuse basically I've messed up too much lately.

I had gotten back up to 230lbs and I've finally had enough I'm not letting myself turn back into a morbidly obese person. I'm taking control back of my life. I weighed myself this morning on my 2nd day of keto and thankfully over the past week I've gotten my weight back in control somewhat. Here is a look at my starting statistics. I'll update this log a couple times a day with foods for the day and workout etc. I've been putting off doing this for awhile but I know if I do this it will hold me accountable for what I do.

Every Week I'll post a weigh in and body fat % measurement.

Weigh In Today: 221.6 lbs
Bodyfat: 16.2%

Ick I feel so fat right now. Ah well gives me motivation for something to work towards. I'll update again in a bit with my food for the day then I'll post again after my workout.

Time for this fat guy to make another run at glory. No more quitting no more excuses its time to put it all on the line and go for it.

[ronz0r]

Hey man it happens, just get back on the horse. I had a 4 month "down" time...I wont say it was a depression...I gained 30lbs. I'm still tryin to lose it.

I agree that CKD is for me too, diabetes is rampant on both sides. I'm on a planned diet break right now. I miss my keto. I'm goin back on it after a week instead of 2.

Anyhow, good luck! Look forward to reading this.

[aznxdgnz]

hey dude. use mr aries contest as a motivation. thats what motivating me. and ronzor little contest with me.

[ronz0r]

The good thing about our contest...is whoever "loses" still wins in the long term! :D

You should join in fates.

[fates_child03]

sounds like fun to me lol. I'm always up for anything to keep me motivated.

[aznxdgnz]

sounds like fun to me lol. I'm always up for anything to keep me motivated.

remember anybody quit, we will bust the quitter's chop in the keto board.

[fates_child03]

no worries there I dont plan on quitting unless I am unable to eat or workout due to an injury or something.

[fates_child03]

Well so far the last almost week on keto has been very successful for me I must say. Last Saturday which was a day after having a bad cheat day lol I weighed in at 235.8lbs that morning.

Today 1 week later of being on keto I weighed in at 215.2lbs lol. Needless to say I was extremely excited today. My body fat has already dropped off some too so its been a very good first week back on keto for me.

I am dragging ass a little bit the last few days. After 5 straight days of hard lifting sessions with less than 25 carbs a day has done a good job of depleting my energy stores but I'm taking off the next 2 days from lifting so I should be able to get enough energy up to make it through until my first carb up at the end of next week.

I'm going to go for actually have a succesful clean carb up and stay away from the cookies and crap lol.

Going to post up a list of my workouts for the week next.

[fates_child03]

Heres a look at my chest workout for this past week. I'll start posting my workouts on the days I do them next week this week has been a little hectic.

DB Flat Bench Press
40's x 10 reps
50's x 8 reps
55's x 6 reps
60's x 4 reps ( New PR)

Incline DB Press
35's x 10 reps
40's x 8 reps
45's x 6 reps

Cable Crossovers
60lbs x 12 reps
80lbs x 10 reps
100lbs x 8 reps

Butterfly Machine
100lbs x 12 reps
110lbs x 10 reps
130lbs x 8 reps

Tricep Pulldown
110lbs x 12 reps
140lbs x 10 reps
150lbs x 10 reps
160lbs x 8 reps

Overhead DB Extension
50lb x 12 reps
55lb x 10 reps
60lb x 8 reps

Skull Crushers
55lbs x 12 reps
65lbs x 10 reps
75lbs x 8 reps

I had to kinda rush my workout as I got a late start and was nearing work time lol.

[fates_child03]

Heres a look at my back/ bicep workout.

Lat Pulldowns
100lbs x 12 reps
120lbs x 10 reps
130lbs x 8 reps
130lbs x 8 reps
150lbs x 6 reps ( New PR)

T-Bar Rows
70lbs x 8 reps
80lbs x 8 reps
90lbs x 8 reps
90lbs x 6 reps

Low Row Machine
110lbs x 12 reps
140lbs x 10 reps
140lbs x 10 reps
150lbs x 8 reps ( New PR)

Close Grip Lat Pulldown
120lbs x 10 reps
130lbs x 8 reps
140lbs x 6 reps (New PR)

E-Z Bar curls
65lbs x 15 reps
75lbs x 12 reps
85lbs x 10 reps

Preacher Curl Machine (Most I had ever done here before was 140lbs)
100lbs x 12 reps
120lbs x 10 reps
130lbs x 10 reps
140lbs x 8 reps
160lbs x 6 reps
170lbs x 4 reps
200lbs x 1 rep

[TheKansan]

Good luck to you my friend. I'm very curious to see how low you can take that BF% and how much you can tighten the loose skin, especially since I have a similar problem, coming from around the same weight where you started.

[fates_child03]

I plan on making a good show of it my friend. I'm shooting for 10% BF than I'm going to clean bulk for 8-9 months to help put on some muscle mass to fill in loose skin. I just dont see even if I cut down to sub 10% the skin going away unless I put on some more muscle size. I'm just scared to start bulking right now when I'm at ~15% BF. I'd rather spend the next 4-6 weeks cutting then start bulking so my BF doesnt get as high.

Keep up the hard work man I look forward to when you break that 300 hurdle. Once I hit that it was no turning back it seemed like a whole new world to me.

[fates_child03]

Heres a look at my shoulder workout for the week.

DB PResses
30's x 12 reps
35's x 10 reps
40's x 8 reps
45's x 6 reps

Upright Rows
85lbs x 12 reps
95lbs x 10 reps
105lbs x 8 reps
115lbs x 6 reps

Shoulder Press Machine
80lbs x 12 reps
90lbs x 10 reps
100lbs x 8 reps
100lbs x 6 reps

Front Raises
15's x 10 reps
20's x 8 reps
25's x 8 reps

Lateral Raises
15's x 10 reps
20's x 8 reps
25's x 8 reps

DB Shrugs
85's x 12 reps
95's x 12 reps
105's x 10 reps

BB Shrugs
135lbs x 12 reps
185lbs x 12 reps
225lbs x 10 reps
275lbs x 8 reps

[fates_child03]

Heres a look at my leg workout for this week. This is the workout that really blew alot of my energy out lol. I gave it all I had and was extremely tired when I left the gym after doing legs.

Squats
135 x 10 reps
185 x 10 reps
225 x 10 reps
275 x 10 reps
315 x 10 reps
335 x 8 reps (Couldnt quite get to 10 lol I was scared to try I barely got the 8th up and I had no spotter)

Seated Calf Raise
90lbs x 15 reps
180lbs x 12 reps
230lbs x 10 reps
270lbs x 8 reps

Standing Calf Raise
BW + 240lbs x 12 reps
BW + 280lbs x 10 reps
BW + 320lbs x 8 reps

Front Leg Ext.
130lbs x 12 reps
150lbs x 10 reps
170lbs x 8 reps

Leg Curls
120lbs x 12 reps
140lbs x 10 reps
160lbs x 8 reps

Leg Press
270lbs x 12 reps
360lbs x 10 reps
450lbs x 10 reps

[fates_child03]

Heres a look at my last workout for the week which I decided to do a total body day since I had hit all major muscle groups already this week. This was a good end to the week lifting yesterday.

Flat Bench BB Press
115lbs x 12 reps
135lbs x 10 reps
155lbs x 8 reps

Skull Crushers
65lbs x 12 reps
75lbs x 10 reps
80lbs x 8 reps

Deadlifts
135lbs x 12 reps
225lbs x 10 reps
275lbs x 10 reps

Inc. alt. Curls
25's x 12 reps
30's x 10 reps
35's x 8 reps

Hack Squat Machine
BW + 180lbs x 12 reps
BW + 270lbs x 10 reps
BW + 320lbs x 8 reps

[Minotaur]

Nice solid workouts. I'm also liking the 8-10 rep range.

Your squats and deads are particularly nice looking, considering your height. I'm pretty low to the ground and don't have far to travel. :D

[fates_child03]

Alot of years being extremely overweight really helps my leg and lowerback strength out lol. carrying all that weight around my whole life made those parts stronger.

[aznxdgnz]

Alot of years being extremely overweight really helps my leg and lowerback strength out lol. carrying all that weight around my whole life made those parts stronger.

UPDATE!!!!

[fates_child03]

Sorry for not posting much in the last few days everyone I've been really dragging energy wise and emotionally. I had to go about 3.5 hours away earlier this week to go donate bone marrow for a friend who was recently diagnosed with bone cancer. Its been an emotional roller coaster the last week watching someone only a couple years older than me battling for their life like that.
I'll post up a few workouts I've gotten in the last week. It definitely wasnt my strongest week lifting but I expected as much donating marrow really took alot out of me. You do what you can for people you count as friends though.

Weight Loss is definitely looking good for this week though. I started out 228lbs on Sunday and this morning I was sitting at 218.5.

[cornwallus]

Sorry for not posting much in the last few days everyone I've been really dragging energy wise and emotionally. I had to go about 3.5 hours away earlier this week to go donate bone marrow for a friend who was recently diagnosed with bone cancer. Its been an emotional roller coaster the last week watching someone only a couple years older than me battling for their life like that.
I'll post up a few workouts I've gotten in the last week. It definitely wasnt my strongest week lifting but I expected as much donating marrow really took alot out of me. You do what you can for people you count as friends though.

Weight Loss is definitely looking good for this week though. I started out 228lbs on Sunday and this morning I was sitting at 218.5.

mate,

I've said it before, your story is inspirational to me, I have also had a period of no loss, over that now, let's knock the fat in the arse for good :)