As the world turns...according to FBS

[fatboystick]

Who...and more importantly, what the fuk is Fatboystick aka FBS

Age: 41 (10-20-1971)

Sex: Male

Height: 6'0

Weight: 218

Body type: Meso

Cliff Notes:
Growing up, I was skinny and minuscule. I was picked on everyday and bullied more than you can imagine. Why you ask? Well, since I was 3 years old, I've had hearing problems. I spent a LARGE part of my life from the time I was 3 until I was 12 at the Mayo Clinic either for check-ups or operations. I have undergone more than 20 operations on my ears. I'm sure you all are aware how brutal kids can be. I grew up wearing hearing aids (and eventually glasses as well), yeah...you see where I'm going with this...prime candidate to be picked on. Anyway, fast forward to High School. I was somewhat secluded until I got involved in sports (and apparently was very good at them). I started playing primarily football and it introduced me to working out. I started to come out of my shell and really didn't give a rats ass what anyone thought about me anymore. I sat in the front of class, aced all my classes and played football...that was it. Eventually I went on to play a year of Community College ball on scholarship. There I took a full slate of classes, played ball and worked weekends. I was then hit by a drunk driver and it set me back...BIG TIME! I lost hope, desire, motivation. I received my AA in business Mgmt/Admin. I finally was able to rehab my back up to par and ended up walking on to try out for the Arizona wranglers semi-pro team...and made it. Played two years and let it go due to injuries and life responsibilities.I then got married and that resulted in my four hellspawn. I have been working out for over 17 years because I enjoy it and it is a great stress reliever for me. I have gotten more serious at times throughout that time frame.The things that have happened to me in my life and the things I've been through have truly molded me in to who I am. I am very upfront, optimistic, humorous, honest, open, a tad bit crazy and carry a "Don't give a **** attitude" (and I mean that in a good way). Listen, it is what it is, make the best of it. If you want something, YOU gotta go get it....don't expect someone or something to give it to you...work for it! I owned and operated a Personal Training business (No Limits Personal Training & Nutrition) for over five years so I know what I need to do as far as training and nutrition. I am divorced and have four awesome kids and work for the Post Office (mailman). I also work as a Doorman (Bouncer) on the weekends to make ends meet. The things I enjoy most are working out, Riding my Harley & hanging w/ my kiddos. I also like to mix things up a lot and "find" other things to do to create goals. One of my new passions is obstacle racing. I have completed a couple Spartan races now and look forward to the next one. I usually wake up around 4:45am five days a week to work out or run and am on my feet all day with mail route. If i dont make gym in AM, I'll hit it after work. I prepare my foods and eat 5-6 times a day as cleanly as I can. There you have it...me in a nutshell.

[fatboystick]

Fatboystick‘s Intake

Disclaimer: The following is my routine daily intake. The portions and order of them may vary and changed as deemed necessary. This should not be attempted by anyone NOT wanting desired results! Everyone is different and reaction varies per case.

Meal #1
5:00am
1-1 1/2 cups of oats
2 tbs peanut butter
6 eggs (3 whole)
Glass of 2% Milk
3 Caps Of ERGOTEST, 1 cap of Ergo L-Carnitine, Multi-Vit


Pre-workout: Hemavol & Cit/Mal, Creatine


WORKOUT
Compete Intra
6am-7am
Post Workout drink, currently AfterMath (until I run out, then Torrent)


Meal #2
Post-workout...7:00am
ON Gold Standard Protein Shake w/ Banana, PB & 2% Milk
Animal Omegas (EFA's)

Meal #3
9:15am
Chicken Breast
Brown Rice
Animal FLEX (joints)
1 cap of Ergo L-Carnitine, Multi-Vit

Meal #4
12:30pm
1 c 2% cottage cheese/ or greek yougurt
various fruit(s)
Turkey Breast
Glass of 2% Milk

Meal #5
3:30pm
almonds
carrots/veggies
Glass of 2% Milk

Meal #6
6:30pm
Glass of 2% Milk
Lean RedMeat/Chicken/Turkey or Talapia
Potaoe/Yams/or various Veggies
1 cap of Ergo L-Carnitine, Multi-Vit

Meal #7
9:15pm
Protein Only Shake
3 Caps Of ERGOTEST
3 Caps Of ErgoZzz,

*ErgoBolic will be added once its back in stock

This breaks down to “approximately”:
3250 total Calories
1320 Calories from Protein (330 g)(40%)
1120 Calories from Carbs (280 g)(35%)
810 Calories from Fats (90 G)(25%)

This is a basic outline. It changes depending on goals. When bulking, the food intake will increase somewhat & decrease when cutting.
Any questions or comments...please leave them!!!

[fatboystick]

[fatboystick]

[fatboystick]

This is a general outline of how my workouts will be tracked and logged. I am currently in the process of putting together my next routine (Bulking)

Fatboystick’s Daily Grind

DAY ONE

Upper Body Power Day

• Bent Over Rows
3 sets of 3-5 reps
• Weighted Pull ups
2 sets of 6-10 reps
• Rack chins
2 sets of 6-10 reps
• Flat dumbbell presses
3 sets of 3-5 reps
• Weighted dips
2 sets of 6-10 reps
• Seated Machine Press
3 sets of 6-10 reps
• Seated Hammers
3 sets of 6-10 reps
• Skull crushers
3 sets of 6-10 reps

Notes

DAY TWO

LEGS

• SQUATS
3 sets of 3-5 reps
• Hack Squats
2 sets of 6-10 reps
• Leg extensions
2 sets of 6-10 reps
• Lying leg curls
2 sets of 6-10 reps
• Donkeys
3 sets of 6-10 reps [/color=blue] [/color]
• Seated calf raises
2 sets of 6-10 reps

Notes.

DAY THREE

Rest Day

DAY FOUR

Back and Shoulders

• Bent over Rows
6 sets of 3 reps with 80% of normal 3-5 rep max
• Rack chins
3 sets of 8-12 reps
• Seated cable row
3 sets of 8-12 reps
• Dumbbell rows
2 sets of 12-15 reps
• Close grip pull-down
2 sets of 15-20 reps
• Nautilus Overhead Press
3 sets of 8-12 reps
• Upright rows
2 sets of 12-15 reps
• Side lateral raises w/ DB’s superset w/ Front raises (w/o dropping DB’s)
3 sets of 12-20 reps

Notes.

DAY FIVE

Lower Body Hypertrophy Day

• Squats
6 sets of 3 reps with 65-70% of normal 3-5 rep max +20lbs
• Hack squats
3 sets of 8-12 reps
• Leg presses
2 sets of 12-15 reps
• Leg extensions
3 sets of 15-20 reps
• Lying leg curls
2 sets of 12-15 reps
• Seated leg curls
2 sets of 15-20 reps
• Donkey calf raises
4 sets of 10-15 reps
• Seated calf raises
3 sets of 15-20 reps

Notes

DAY SIX

Chest and Arms Hypertrophy Day

• Flat dumbbell presses
6 sets of 3 reps w/ 70% of normal 3-5 rep max
• Incline dumbbell presses
3 sets of 8-12 reps
• Straight Bar Bicep Curls
3 sets of 12-15 reps
• Standing Hammer Curls
2 sets of 15-20 reps
• Cambered bar preacher curls
3 sets of 8-12 reps
• Dumbbell concentration curls
2 sets of 12-15 reps
• Tricep Rope extension
2 sets of 15-20 reps
• Skull crushers
3 sets of 8-12 reps
• Cable pressdowns w/ V-Bar attachment
2 sets of 12-15 reps
• DB kickbacks
2 sets of 15-20 reps

Notes

DAY SEVEN

Rest Day

[fatboystick]

Heres a little teaser....what I do...Workout and Ride

[pastorpritch]

In

[fatboystick]

In

Pritch! Good seeing ya brotha. First one in...and i havent even announced I've FINALLY started a journal.

[JustBulk]

Good luck with your lifting goals in 2013!!!

41 and still being a beast in the gym, that's what I hope to be doing at 41 too!

[MuscleMom]

You can put away some serious food!

[New Evolution]

I am in on this awesome log.






Edit: Just watched the training video. Awesome...

[pastorpritch]

Pritch! Good seeing ya brotha. First one in...and i havent even announced I've FINALLY started a journal.

Yeah buddy!
Looking forward to it

[fatboystick]

Good luck with your lifting goals in 2013!!!

41 and still being a beast in the gym, that's what I hope to be doing at 41 too!

Thanks bro! I have always done this for myself, but, I'm not gonna bull**** ya...It is a great feeling motivating others

You can put away some serious food!

I can Tricia, sometimes easier said than done...lol (I will be eating more again now that I am going on a bulk and was able to stock up on some food from tax return )

I am in on this awesome log.






Edit: Just watched the training video. Awesome...

EVO! Thanks for coming by bro!

Yeah buddy!
Looking forward to it

Thanks Pritch! hope all is well with you and the fam!

[fatboystick]

Ok, got my new routine in order and my nutrition figured out. Im going to be starting this journal on a bulk.

February 18th:*These may not be the most accurate as I have done them myself, but should be pretty damn close.
Weight: 218lbs (98kgs)
BF%: 16%
Chest: 46.5"
Arms: 16.5"
Waist: 36"
Thighs: 24"
Calves: 16"
Forearms: 12"

[fatboystick]

That being said.....taking my Pre-workout (Hemavol & Cit/Mal) and getting my Intra ready then I'm off to the office

[RyouBakua]

in on the log of one of the busiest guys on BB.com!

Heres a little teaser....what I do...Workout and Ride

serious badass right here

[TheMatzah]

in.


--------------------> got the memo and wouldn't miss it for nothin'



SUP BRO!

[fatboystick]

in on the log of one of the busiest guys on BB.com!





serious badass right here

in.


--------------------> got the memo and wouldn't miss it for nothin'



SUP BRO!

WHATS UP Fellas!!!
Two of da best right here in the house! Good to see ya brothas!
RB...thanks bro...as busy as i am...can never stary too long...always miss this place and the boys
Matz...I knew you wouldnt miss it....its in your blood...haha

[fatboystick]

Fatboystick’s Daily Grind

DAY ONE

• SQUATS
3 sets of 5 reps (3 sets of warm-ups) 365lbs

• Leg Extensions
3 sets of 10 reps 210lbs

• Leg curls
3 sets of 10 reps 160lbs

• Barbell Rows
4 sets of 6 reps 225lbs

• Barbell Curls
3 sets of 8 reps 105lbs

• Seated Calf Raises
3 sets of 15reps 100lbs

Nowhere near where I wanted to be today. Ran my Spartan Race last weekend and was sore for a few days following that. Thought I was fine, but for some reason, my Hammys have been super tight and I can’t stretch seem to them out…which led to a pretty painful workout today, as it pretty much affected er’thing I did today. But, nonetheless, I got’er done.

The difference between fried chicken AND grilled

[fatboystick]

Gonna be a lil hit and miss the next week. In process of packing and moving. I'll be popping in here and there when time allows....but if ya stop by, have any questions or comments...leave them and i'll get back to ya ASAP

[fatboystick]

Well, got through working both jobs Friday and yesterday and actually got some quality sleep (slept until noon)
Gonna finish up packing and then doing the move tomorrow. Been missing the gym, but...been getting plenty of work moving ****...will be back soon...and hard!

[fatboystick]

Ok, pretty much moved in and settled...should be getting back up to par soon. Will be starting new routine Monday and getting this thing rolling
Hope you all have a great weekend!

Heres a lil bosster to get your weekend started right....Mmmmmm...Mila

[pastorpritch]

welcome back bud

[fatboystick]

welcome back bud

Thanks brotha.....been super busy moving, work and getting Ergo promo set to go. Hoping to finish up the unpacking this weekend and back to full force in the gym and on the boards Monday

[TheMatzah]

Yo big guy. Hope you had a great week.

[pastorpritch]

Looking forward to it man, let's see some PRs

[TheMatzah]

Looking forward to it man, let's see some PRs

Puerto Ricans?

[pastorpritch]

lol
uh oh
in b4 I have to quickly scroll past pics

[TheMatzah]

lol
uh oh
in b4 I have to quickly scroll past pics

lol
nah on iPhone, no pics from me.

[fatboystick]

Yo big guy. Hope you had a great week.

great? If you consider moving & working and not hitting gym at all...then it was great...lol
Im sooo ready to hit the gym monday

Looking forward to it man, let's see some PRs

Thats the plan, man

Puerto Ricans?

oh Matz...you so funny

lol
uh oh
in b4 I have to quickly scroll past pics

haha

lol
nah on iPhone, no pics from me.

GTFO!!! Pics!!! MEOW!!!