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  1. #1
    Caucasian AlBHappy's Avatar
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    AlBHappy's Fat Loss Thread

    Been steadily gaining weight over the past year. Up 20 lb. since last August. Workouts have been good to great, but diet has been awful. Over the past year, lost my father, father in law, 15 year old dog, helped my kid get back on his feet, and started a new job.

    I guess I dealt with it by eating and drinking.

    Sunday ate a bunch of chips, had a 6 pack of beer watching the football games and finally, enough is enough

    Goals: 177 lb. weight

    Height, 5'10.5"
    Starting weight 9/28/20
    202.6 lb. Almost an all-time high
    Around navel 39 inches! All gut

    Program I'm running is off of Geoff Neupert's Kettlebell Burn Extreme. I used it 6 years ago and lost 14 lb. in 4 weeks. Except this time, I'm running a different lifting program.

    Days 1,3,5 you eat 4 meals. Each containing a fistful of protein, complex carbs and green vegetables
    Days 2 and 4, 3 meals no carbs
    Day 6 Cheat day, no drinking, but you can eat anything you want until satisfied.
    Day 7 Full Fast day.

    I started with Day 7, to clean myself out

    9/28/20
    Double 45 lb. kettlebells
    7 sets of this complex 90 seconds rest between sets
    Double Swing x 5,
    Double Snatch x 5
    See Saw Press x 5,5
    3.6 mile run, 1.8 mile walk.
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  2. #2
    Caucasian AlBHappy's Avatar
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    9/29/20

    38 hours fasted
    Weight at 5:30 AM
    197.8. lb.
    2 mile mile walk.

    Workout 6 rounds 90 seconds rest

    Double 45's
    Clean x 5
    Press x 5
    Squat x 5
    Push Press x 5
    Squat x 5

    Finished in 15:30 Absolutely. brutal

    Diet was clean had carbs in the form of white potato. as well as hummus
    Last edited by AlBHappy; 09-30-2020 at 01:16 PM.
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  3. #3
    Caucasian AlBHappy's Avatar
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    9/30/20

    Weight 199.4 (+1.6)
    Expected off a rebound from a fast

    Today is a low carb day
    Pre-workout meal

    Fistful of leftover white. pork and a fistful. of broccoli

    Workout
    3 rounds 120 seconds rest
    Double 45's
    High pull. x 5
    Clean and Press x 5
    Double Snatch x 5
    Squats x 5

    Rest 3 minutes
    20 minutes
    55 lb.
    One hand swings
    9 rounds of 20 L, 20 R =360 total

    2nd meal
    Rest of pork and boiled spinach

    3rd meal
    2/3 lb. of ground beef
    Salad
    Last edited by AlBHappy; 10-01-2020 at 06:51 AM.
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  4. #4
    Caucasian AlBHappy's Avatar
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    AlBHappy is offline
    10/1/20
    Weight. 198.6 (-.8) Total (-4)
    Workout
    Double 45's
    4 rounds rest 90 seconds between rounds
    Double Swing x 5
    Double Snatch x 5
    See Saw Press x 5

    Rest 3 minutes
    Set timer for 25 minutes
    Using double 55 kettlebells
    8 ladders of (1,2,3)
    Military Press/Front Squat Combo
    48 presses and squats

    Post meal was 1 egg 5 egg white omelet with 2 slices of ham, pinto beans, green and red pepper and onion cooked in coconut oil and a small salad with Italian dressing.

    Dinner was 1 and half chicken leg quarters. Left the drumstick and Brussel sprouts. Did have 2 handfuls of trail mix.
    Last edited by AlBHappy; 10-02-2020 at 07:40 AM.
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  5. #5
    Registered User safcpaul's Avatar
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    In on thread will be watching your progress. Sorry about the chit you've went through recently. Keep up the good work
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  6. #6
    Caucasian AlBHappy's Avatar
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    AlBHappy is offline
    Originally Posted by safcpaul View Post
    In on thread will be watching your progress. Sorry about the chit you've went through recently. Keep up the good work
    Thank you! Same to you.

    10/2/20

    Weight 197.6 (-5) Happy.
    Going to be a low/zero carb day today.
    Workout

    3 rounds 150 seconds in between.
    Double 45 kettlebells

    Front Squat x 5
    Double Snatch x 5
    Press x 5
    Clean and Push Press x 5
    Squat x 5

    This was 9 minutes of hell. Shoulders are exhausted from holding the bells in the rack, then the snatch before pressing.
    Last edited by AlBHappy; 10-02-2020 at 08:42 AM.
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  7. #7
    Caucasian AlBHappy's Avatar
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    AlBHappy is offline
    10/5/20 200.4 (-2.2)
    Didn't keep the diet tight at all this weekend, but still down a kg entering a 40 hour fast day.

    Workout
    Double 45's,
    5 sets 90 seconds rest
    Double Swing x 5
    Double Snatch x 5
    See Saw Press x 5,5

    11 pullups
    3 x 10 flat bench press 50#
    3 x 10 incline press machine 4 pin on each side
    Stiff arm pulldowns 30 x 30
    Pec deck 1 x 20 x 70#
    2 mile run incline 1.0 in 17:30
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  8. #8
    Caucasian AlBHappy's Avatar
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    10/6/20
    38.5 hour fast in the books
    Drank almost a gallon of water yesterday.
    Weight 194.6 (-8).
    Broke fast with a cup of oatmeal with cinnamon, raisins and walnuts and one Cortland apple.

    Workout
    4 rounds 150 seconds rest in between
    Double 45 Kettlebells
    Front Squat x 5
    Press x 5
    Clean and Push Press x 5
    Double Snatch x 5
    Front Squat x 5
    13 minutes of hell
    Last edited by AlBHappy; 10-06-2020 at 10:01 AM.
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  9. #9
    Caucasian AlBHappy's Avatar
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    AlBHappy is offline
    10/8/20 197.6 (-5)
    Happy with that, lost 5 real lb, not just water weight in 10 days.
    Low carb yesterday, ate substantially, but carbs only from green vegetables, plus I was holding water

    Today
    1 scoop of protein, 2 tbsp of peanut butter, 3/4 apple after workout
    Lunch
    3 egg, 3 egg white omelet with ham, Peppers, onions, broccoli, spinach and salsa

    Workout was Easy day 11:30 of kettlebells, 6 rounds 90 seconds rest, double 45's
    Double Swing x 5
    Double Snatch x 5
    See Saw Press at 5L, 5R
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