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Full Version: Body Improvement Challenge. Steve Jabba AKA Fat Bastard. DO NOT Look Whilst Eating!
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Age: 44 (I will be 44 when challenge is over). 
Height : 6'05
Weight : An embarassing 94kg
Waist : A scarcely believable 37 inches (94cm)
Bicep : 16.5 inches (42cm)
Neck : 16.5 inches (42cm)
Chest : 45 inches (114.5cm)

Get ready for it!  Sick


[Image: side-front.jpg]

[Image: front.jpg]

[Image: back.jpg]

[Image: back-sh.jpg]


Clearly I have a lot of work to do.  At my best I was about 81kg with a 31 inch waist and arms the same size.  I've let things slide.
Still, it will be done!

Aim : Lose fat.  Lose about 3-4 inches off waist in 8 weeks. I will eventually get back to 31 inch waist again.

Intended diet (feel free to critique!): 

Time                            Food                                      Calories


830am                         1 avocado                               250
                                   4 eggs                                   300
                                   Americano w milk                    35

3:00 PM                       400g minced / cut beef            1000
                                   chopped tomatoes                   50


7:00 PM                       americano w milk                     35
                                   1 tin tuna                                193
                                  1 tablespoon mayonnaise           94


Total Calories :                                                            1957
Do you use one of calorie counting phone apps like MyFitnessPal? They might make it easier, especially if you decided to have multiple "daily menus" for variety with similar calorie, protein, fibre etc. goals.
You have good amount of lean body mass and muscle memory exists, so your muscle mass will be at it's max in a few weeks if you train, if it isn't already. You are like one of those "Fit to fat to fit" trainers who "prove" it's easy to get back in shape! Smile

I guess the optimal "formula" for you would be to calculate/estimate your current lean body mass, train hard to maintain that, and adjust your calorie intake for your new end weight you will try to sustain for life, putting you at 10-12% bodyfat which is good looking but also maintainable year round. 
There are multiple formulas on the internet to calculate your intake, it's better if it uses lean body mass as well instead of just total body weight. 
There was a book Lean Muscle Diet by Alan Aragon/Lou Schuler with the dieting process deconstructed in simple fashion for normal trainees. Maybe you can find it on the internetz somewhere Big Grin at the bay...full of pirates...
(11-10-2019, 02:41 PM)SteveJabba Wrote: [ -> ]Age: 44 (I will be 44 when challenge is over). 
Height : 6'05
Weight : An embarassing 94kg
Waist : A scarcely believable 37 inches (94cm)
Bicep : 16.5 inches (42cm)
Neck : 16.5 inches (42cm)
Chest : 45 inches (114.5cm)

Get ready for it!  Sick


[Image: side-front.jpg]

[Image: front.jpg]

[Image: back.jpg]

[Image: back-sh.jpg]


Clearly I have a lot of work to do.  At my best I was about 81kg with a 31 inch waist and arms the same size.  I've let things slide.
Still, it will be done!

Aim : Lose fat.  Lose about 3-4 inches off waist in 8 weeks. I will eventually get back to 31 inch waist again.

Intended diet (feel free to critique!): 

Time                            Food                                      Calories


830am                         1 avocado                               250
                                   4 eggs                                   300
                                   Americano w milk                    35

3:00 PM                       400g minced / cut beef            1000
                                   chopped tomatoes                   50


7:00 PM                       americano w milk                     35
                                   1 tin tuna                                193
                                  1 tablespoon mayonnaise           94


Total Calories :                                                            1957

Will you be eating the same thing every day? I think Clarence Bass coined it Uniform Eating; if so I like the simplicity.
(11-10-2019, 03:03 PM)Andrew Wrote: [ -> ]Do you use one of calorie counting phone apps like MyFitnessPal? They might make it easier, especially if you decided to have multiple "daily menus" for variety with similar calorie, protein, fibre etc. goals.
You have good amount of lean body mass and muscle memory exists, so your muscle mass will be at it's max in a few weeks if you train, if it isn't already. You are like one of those "Fit to fat to fit" trainers who "prove" it's easy to get back in shape! Smile

I guess the optimal "formula" for you would be to calculate/estimate your current lean body mass, train hard to maintain that, and adjust your calorie intake for your new end weight you will try to sustain for life, putting you at 10-12% bodyfat which is good looking but also maintainable year round. 
There are multiple formulas on the internet to calculate your intake, it's better if it uses lean body mass as well instead of just total body weight. 
There was a book Lean Muscle Diet by Alan Aragon/Lou Schuler with the dieting process deconstructed in simple fashion for normal trainees. Maybe you can find it on the internetz somewhere Big Grin at the bay...full of pirates...

Nah I don't use any of that kind of stuff.  Actually, reading Maurice's journal I am considering fasting as well.  Never even considered that before.  After all...How hard can it be?  Wink
Yeah, I looked into fasting extensively as well, summary:

If you eat the same amount, it doesn't seem to make a difference at all. In fact, it's probably a little worse for muscle building. But in real life of spontaneous eating, if you limit yourself to 8 hour eating window of healthy choices, you will eat less. Optimal method is to eat most in the morning and progressively less throughout the day. For example: 7AM big breakfast, 11 AM lunch, 2:30-3 PM relatively light "dinner". Your insulin sensitivity is highest in the morning and big breakfast also ensures less "cheating" during the day.
Of course skipping breakfast can work as well, many people use this morning "bulletproof coffee" with butter, which I find really funny. Butter is the most calorie dense food in the world, no wonder they feel "energetic" on it, haha Smile

When I fasted I felt ok, kind of "primed to hunt". But over time it can interfere with your lifestyle if you choose bad timing. And again, it's questionable whether it's worth it if you already control your intake or eat only quality food.
Well lads I had a bottle of wine today whilst chatting with mate on Skype. But have stuck to my diet - infact I removed 500 cals today. I reckon given that I am quite large, my resting calorie burn is probably around 3000-3500 cals. Plus walked about 5 miles.

I'm looking forward to measuring on Sunday. I reckon I will lose 1 inch around waist in first week then slow down drastically after that. Will do side by side pics on Sunday.

We are still waiting for 2 contestants that said they would sign up. Get on it!!
Stats Update : 

Waist : 36 inches.  Progress : Lost 1 inch.  
Bicep : 16.5 inches.  Same
Ncek : 16.5 inches. Same.  

I'm delighted.  

[Image: front-week-2-A.jpg]

[Image: Shoulders2.jpg]

[Image: 2side-front.jpg]

[Image: back-week-2.jpg]

I can see visible differences already.  Stomach is flatter, back is getting wider and more of a V Taper already.

Roll on next week.  I am looking forward to it.
Well how are your challenges going? You can update your own journals with any difficulties (or boasts!), depending on how you're getting on.

As 99percentile noted, it was my birthday this week, so I was out with my mate and that ended up as well as you can imagine.  A couple of other minor infractions too - but generally stuck to the diet plan. 

It looks like I've lost another inch around the waist and approximately 1.5 kg in weight.

I'm overjoyed with these results, so aiming for 33 - 33.5 inch waist by the end of month one.  That will be nearly 4 inches around the waist lost in one month - at age 44!!!

We'll see if it continues to come off at the same pace.

I'm nowhere near as strong as I used to be just yet, but I think by week 8 I'll be back at max strength. If I can bench 5 * 5 at 100 kg I know I'm doing well.  Right now it's 80 at 5 * 5, but it's a calorie defecit diet and I've been out of training properly for ages.

I see no reason why I cannot be stronger and fitter at 45 (next year) vs 22.  Why the fuck not?

Onwards and upwards!
OK so here are updated pics and stats:

Chest : 45 inches (same)
Waist : 35.25-35.5 inches (1.5 - 1.75 inch loss)
Bicep : 16.25-16.5 (about same)
Neck : 16.5 (same)

I've been sticking to the diet by and large.  In addition I think (pray) I have made a remarkable discovery which is finally giving me some relief from insomnia.  After many years of poor sleep I think I may have figured it out.  Will post about this if indeed this turns out to be the case.

I intend to start throwing in deadlifts and shoulder presses from now on.  Generally getting stronger again.

Front Full.  Delighted.  Can see the waist getting smaller.

[Image: front-week-2-comp.jpg]

Front Side : Belly not so overhanging and bulging.

[Image: front-side-week-2b.jpg]

Shoulders behind :

[Image: back-shoulder-week-2.jpg]

Back full :

[Image: back-week-2-full.jpg]
Was annoyed today, my butcher lady was not at work and the stall was closed....So no proper minced beef for me.  Will try again tomorrow.

Decided to switch this up some more.  A tiny bit concerned that I'm eating a lot of tinned tomatoes, so thinking of cooking beef with brocolli and smothering that shit in soy sauce.  Will deffo stay in ketosis then.  I also eat 1 avocado per day and a ton of eggs. 

And tuna with mayo. 

Still, should be an optimal diet plan.
Steve - Crazy Butcher in Hala Kozyki as a backup - that place hired brit professional butchers to bring the standards up. 5 star rating.
Haha, ist always funny how you brits think of yourself as a msaters of whole world Smile))) and still got the most ugliest women on it Smile
Admiral Nelson is dead, just to remind you...
(11-26-2019, 12:18 PM)Tigero Wrote: [ -> ]Haha, ist always funny how you brits think of yourself as a msaters of whole world Smile))) and still got the most ugliest women on it Smile
Admiral Nelson is dead, just to remind you...

In fairness the Brits are pretty good at butchery [ba dum tish].

For most other things........ my company, my girlfriend, my child, my residence, my banking, my tax payments, well lets just say I chose to have all of these in the superior Poland.

Dziękuję bardzo!

Hope to see you out at some point in Warsaw with Steve.
I see, Mr. Watson.. so you did your own personal.... brexit Wink))

... and don’t forget who won the battle of England for you Wink)

Yeah, I was trying to be this weekend in Warsaw, but I’m stucked.

I’ll be on Wednesday next week, shall I take a Thursday off? ??
(11-27-2019, 11:03 PM)Tigero Wrote: [ -> ]I see, Mr. Watson.. so you did your own personal.... brexit Wink))

... and don’t forget who won the battle of England for you Wink)

Yeah, I was trying to be this weekend in Warsaw, but I’m stucked.

I’ll be on Wednesday next week, shall I take a Thursday off? ??
Well I have decided to stop drinking so probably won't be necessary.   

Now then lads...Now then...I will crush all before me.  For the first time in 15 years I'm taking this baby :


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