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.
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02-17-2013, 10:16 AM #1
As the world turns...according to FBS
π Talk is cheap, Actions are priceless π
ποΈ TEAM NutraBio
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02-17-2013, 11:15 AM #2
Fatboysticks 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!!!π Talk is cheap, Actions are priceless π
ποΈ TEAM NutraBio
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02-17-2013, 11:16 AM #3
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02-17-2013, 11:20 AM #4
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02-17-2013, 12:22 PM #5
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)
Fatboysticks 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/ DBs superset w/ Front raises (w/o dropping DBs)
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
π Talk is cheap, Actions are priceless π
ποΈ TEAM NutraBio
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02-17-2013, 12:36 PM #6
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02-17-2013, 08:55 PM #7
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02-17-2013, 11:23 PM #8
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02-18-2013, 01:59 AM #9
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02-18-2013, 10:12 AM #10
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02-18-2013, 01:33 PM #11
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02-18-2013, 01:37 PM #12
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02-18-2013, 01:47 PM #13
Thanks bro! I have always done this for myself, but, I'm not gonna bull**** ya...It is a great feeling motivating others
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 )
EVO! Thanks for coming by bro!
Thanks Pritch! hope all is well with you and the fam!π Talk is cheap, Actions are priceless π
ποΈ TEAM NutraBio
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02-18-2013, 02:00 PM #14
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"π Talk is cheap, Actions are priceless π
ποΈ TEAM NutraBio
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02-18-2013, 02:08 PM #15
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02-18-2013, 05:00 PM #16[][][][]===FREE AGENT===[][][][]
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Mod-Repped 26 times, your argument is invalid
My workout log: www.tinyurl.com/WWRBD
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155k Reps if you Subscribe/Like my Hawaiian Fitness Channel/********
www.********.com/808FiT1
http://forum.bodybuilding.com/showthread.php?t=152321863&page=44
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30 Mile Spartan Trifecta Completed 8/16 & 8/17/2014
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02-18-2013, 05:09 PM #17
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02-18-2013, 09:54 PM #18
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...hahaπ Talk is cheap, Actions are priceless π
ποΈ TEAM NutraBio
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02-18-2013, 10:15 PM #19
Fatboysticks 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 cant stretch seem to them out which led to a pretty painful workout today, as it pretty much affected erthing I did today. But, nonetheless, I goter done.
The difference between fried chicken AND grilled
π Talk is cheap, Actions are priceless π
ποΈ TEAM NutraBio
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02-20-2013, 09:24 PM #20
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02-24-2013, 12:46 PM #21
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!π Talk is cheap, Actions are priceless π
ποΈ TEAM NutraBio
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03-01-2013, 07:20 PM #22
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
π Talk is cheap, Actions are priceless π
ποΈ TEAM NutraBio
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03-01-2013, 07:25 PM #23
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03-02-2013, 06:13 PM #24
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03-02-2013, 06:28 PM #25
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03-02-2013, 06:34 PM #26
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03-02-2013, 06:42 PM #27
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03-02-2013, 06:47 PM #28
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03-02-2013, 06:58 PM #29
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03-02-2013, 07:39 PM #30
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