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Body Improvement Challenge. Steve Jabba AKA Fat Bastard. DO NOT Look Whilst Eating!
#16
Ever did a nightgame sober? But ok, I will book late evening train back.
constant is change...
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#17
Starting to get some real physical strength back.   Despite calorie defecit lifts are becoming easier and respectable. I think it's a combination of sleeping properly and training much more often and consistently.

A long, long way to go. But very happy with progress.

Measurements and pics, week 3 : 

Waist : 34.75 inches (-2.25 inches since start)
Bicep : 16.5 inches (same, +.25 since last week)
Neck : 16.625 inches (+.125 inches since start (hard to say but does appear to be expanding)

Front Full : 

[Image: front-week-3-comp.jpg]gif pictures site

Front side :

[Image: 3sidefront-comp.jpg]free online image hosting


Back Shoulder : 

[Image: back-sh-comp-week-3.jpg]

Back

[Image: back-3-comp.jpg]
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#18
Not entirely happy with progress this week.  I slacked off and drank a few bottles of wine and introduced some new foods (i.e. protein bars!) into the mix.  Also, on 2 occasions I had enough and ate 2 giant packets of nuts, and 3 packets of haribo jelly babies!!

Lost a small amount around waist and gained on biceps and neck.  It's still too early to tell re neck training but from what I can see it IS responding to the exercise.  

I am absolutely battering the shit out of my neck and from about 2 weeks ago starting at 0 weight am up to 7.5KG 25 * 3 Neck curls + Neck extension (no rest between curl and extension).

7.5 kg sounds like nothing - but when you've never trained your neck before and you are curling that for 25 * 3 reps, your neck feels battered directly after.  It's responding quickly, and I'm gonna move up to 3 * 20 , then 3 * 25 @ 10kg  ASAP.

I've noticed a lot of guys in the gym tend to just ponce around, take selfies etc...As an older man, I am going for health, future proofing my body and strength, and real physical strength.  Now that I look out for it, nothing screams "ponce" more than a muscled guy with shitty legs and neck.  Looks like total faggotry.

Re the neck, it's hard to describe but you feel so much stronger and "robust" than when you don't train it...And this is early days.  I highly recommend it.

Gonna hit it hard next 2 weeks.  Added Kettlebell swings into the mix at end of every routine.

NOTE : If that bicep measurement is accurate - then this is the largest they've ever been!  They never seem to shrink even when I don't work out.

Bicep : 16.75 inch (+.25 inch)
Neck : 16.75 inch (+.25 inch)
Waist : 34.5 inch (-2.5 inch)

[Image: 4side-front-comparision.jpg]

[Image: 4-back-comparison.jpg]

[Image: 4-back-sh-comparison.jpg]

[Image: week-4-front-comp.jpg]
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#19
Dude, im gonna catch you! I thoutgh i would slack this week, but fuck no!
Got only problem with selfies...
constant is change...
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#20
(12-08-2019, 04:20 PM)Tigero Wrote: Dude, im gonna catch you! I thoutgh i would slack this week, but fuck no!
Got only problem with selfies...
We shall see about that young scallywag.  I'm focussed on the giant areas needed for improvement : skinny ass neck (acutally it's not, but I want m0ar), and that disgusting sack of shit hanging off my midsection...

Big Grin Smile
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#21
I'm moving into phase 2 (final phase) of this now.  

What's most important now is sustainable energy levels, a diet I can stick with permanently, gradual body recomposition, feeling fantastic with tons of energy and vitality, and  targetting weak body parts.

Oh and getting really physically strong again.  In the last 5 weeks my lifts have improved substantially.  Not yet where they need to be but I am about 10% off my absolute peak of strength.  Not bad for an old man!

I'll be adding more carbs in the form of sweet potato, oats mixed with peanut butter etc.  No idea what macros I should be aiming for.  I'll just do what feels good and ensures I don't put on weight and fat.

I'm happy with my appearance and body now, so slower improvement is fine by me.  The giant gelatinous sack of shit attached to my midriff has greatly diminished and whilst it's not perfect yet, it's good enough and looks great in clothes.

More importantly, I feel measurably better than I did in my "bad phase" 5 - 6 weeks ago.  I have a lot of work to do and I now face it with renewed confidence, resilience, vigour and hope.

Stats : 

Waist : 34.25 (-2.75 inches)
Bicep : 16.5 inches (dead on same)
Neck : 17 inches (an incredible 0.5 inches in about 3 weeks! WTF)

I'm overjoyed with the fat loss on waist whilst simultaneously astonished at adding 0.5 inches to my neck in about 3 weeks.  

The neck area is what I am particularly targetting, so I am ecstatic at this progress.  It's beginning to look better clothed.  My aim is 18 inches and let's see how that looks.

Why I am doing this: 

1 : I get obsessive about goals 2 : I just think it looks badass and compliments a physique 3: I have a long neck - so it needs to be proportionally thicker to look strong.   I think 18 inch will look great with my body shape.


[Image: shot-1-clothed.jpg]

[Image: shot-2-clothed.jpg]

[Image: week-5-front-side-comp.jpg]

[Image: week-5-back-comp.jpg]

[Image: week-5-back-sh-comp.jpg]

[Image: week-5-front-full-comp.jpg]
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#22
Jumped on the scales today and was down to 90 kg.  I think progress slowed in last 2 weeks due to a few misadventures, but also the prolonged keto was not working as well, as far as I can tell.

Anyway I think I made the right decision bring limited carbs back.  Here's what I'll be eating : oats in morning and wild rice with my beef , broccoli and hot spicy sauce.

[Image: carbs.jpg]

Now what's great about these 2 is the rice is measured in 100g packets, so I know exactly what I am getting.  It's approx 80g carbs in 100g.

The oats nutritional info is likewise in English and tells you exactly how many carbs per serving (they use 15g or 2 tablespoons as standard).  I'll be eating a lot more than that.

Moved up to a 10kg (22lb) plate on neck for curl and flexion.  I have to say, I struggled to do 3*25 despite a 2 day break from neck curls.  It's fucking hard work and I had to take it easy after, just did some wall sits for legs.  Nothing else (though I train 5-6 times a week).

[Image: neck-curl.jpg]

God alone knows how these guys I see online do 20 kg for 100 reps.  Nevertheless, I am happy with 10kg after 3 weeks for 3 * 25, bearing in mind I started 3 weeks ago or so doing no weight at all.
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#23
Week 6 Update : 

Waist : 34 inches (-3 inches since week 0)
Bicep : 16.5 inches (same)
Chest : 44.5 inches (- 0.5 inch)
Neck : 17 inch (+0.5 inch) (This is hard to measure but 16.5 inch collar shirts to not fit me anymore!)

GOAL : 29 OR 30 INCH WAIST BY END MARCH 2020.  (DEPENDS IF 29 IS POSSIBLE ANY LONGER)

Re this body improvement.  Keep in mind I am not aiming to get bigger muscles.  I am perfectly happy with what I have.  All I am aiming at is dramatically stripping down fat, and building a meatier, stronger neck.  

Unfortunately I damaged my neck 2 days ago, no sweat, it's simply a pulled muscle, but only simple head nods for now.  Plus, it's Christmas, so I don't even know if gym is open to do the usual routine.

I think you can really begin to see some significant difference in waist from the rear pictures now.  For example : 

[Image: 6backcomparenormal.jpg]

[Image: 6backshcompare.jpg]

[Image: 6frontsidecompare.jpg]

[Image: 6frontcompare.jpg]
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#24
I have an update and am also requesting some advice from absolute gym experts  Tongue

First, I have had niggling pain in my left hip for weeks now...It comes and goes.  A few years back I had the same in my right knee.  I just put it down to ageing.

However thinking it through, I thought it might be just stiff muscles rather than joint wear and tear.  Thus, I bought these little beauties:

[Image: IMG-20191227-104330.jpg]

Used the 1 massage ball on left hip area and felt considerable pain which gradually receeded, which is exactly what I would expect.  So gonna keep this up wherever necessary to keep things nice and stretched and pain free.  WIN!

BUT I'm not too happy with the fat loss on waist.  I think it's possibly due to all the indiscretions at this time of year (I'll be glad when it's fucked off to be honest and I can get to 100% discipline until I reach my goal).  Nevertheless, is there something wrong with my diet?

I am about 90kg.  I'd estimate I need 3000 calories per day for maintenance.  I'd also estimate that right now I am about 16 - 18 % bodyfat? Still a fat cunt.

So is this diet appropriate to gradually lose weight and preserve muscle ?

3-6 whole large eggs per day
60g oatmeal with milk
100g jasmin rice
400g good quality minced beef (ground on the same day from the rump from a good butchers, not a shitty supermarket job).
A few hot sauces to spice things up
2 -4 tablespoons of mayonnaise
1/2 brocolli

I'd estimate that lot is about 1800 -2000 calories.

Any suggestions to improve the diet?
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#25
(12-27-2019, 11:56 AM)SteveJabba Wrote: I have an update and am also requesting some advice from absolute gym experts  Tongue

First, I have had niggling pain in my left hip for weeks now...It comes and goes.  A few years back I had the same in my right knee.  I just put it down to ageing.

However thinking it through, I thought it might be just stiff muscles rather than joint wear and tear.  Thus, I bought these little beauties:

[Image: IMG-20191227-104330.jpg]

Used the 1 massage ball on left hip area and felt considerable pain which gradually receeded, which is exactly what I would expect.  So gonna keep this up wherever necessary to keep things nice and stretched and pain free.  WIN!

BUT I'm not too happy with the fat loss on waist.  I think it's possibly due to all the indiscretions at this time of year (I'll be glad when it's fucked off to be honest and I can get to 100% discipline until I reach my goal).  Nevertheless, is there something wrong with my diet?

I am about 90kg.  I'd estimate I need 3000 calories per day for maintenance.  I'd also estimate that right now I am about 16 - 18 % bodyfat? Still a fat cunt.

So is this diet appropriate to gradually lose weight and preserve muscle ?

3-6 whole large eggs per day
60g oatmeal with milk
100g jasmin rice
400g good quality minced beef (ground on the same day from the rump from a good butchers, not a shitty supermarket job).
A few hot sauces to spice things up
2 -4 tablespoons of mayonnaise
1/2 brocolli

I'd estimate that lot is about 1800 -2000 calories.

Any suggestions to improve the diet?

Yeah, ditch the mayonaise and substitute it for extra virgin olive oil.
Add 3g omega 3 fish oil to speed up metabolism.

Also, you can increase your calorie intake to 2200-2300 per day.
I think 1800 might be a bit too low for you, and it isn´t good to decrease calories too much all of a sudden.
The body may stop burning fat and go straight to your muscle mass.

Don´t forget to add 1 high calorie day every 3 days, as it will keep your metabolism high and assist with burning fat the following days.
When you do eat more, make sure you´re on IF routine (16h fast/ 8h feeding window) so your extra calories don´t get stored as body fat.

Steve, take a look at my Natural Bodybuilding thread, as it has some diet, training and supplement advice that will be useful for you.
I´d guess it will be easy for you to reach 12-15% bodyfat in 2 months.
If you are doing everything right you´ll be able to see progress every week. Take pictures and watch your body.
If instead you just feel you´re losing muscle mass but no body fat then there´s some mistake in your diet and training routine that we´ll have to figure out.

Steve, take a look at my Natural Bodybuilding thread, as it has some diet, training and supplement advice that will be useful for you.
I´d guess it will be easy for you to reach 12-15% bodyfat in 2 months.
If you are doing everything right you´ll be able to see progress every week. Take pictures and watch your body.
If instead you just feel you´re losing muscle mass but no body fat then there´s some mistake in your diet and training routine that we´ll have to figure out.

Steve, here´s what my fat loss diet looks like.
It´s got about 2000-2200 calories and should work well for you.

The meat/fish is weighed raw on a kitchen scale before cooking.

Upon waking up: 5g BCAA + 5g glutamine + 100mg caffeine (not essential)

Breakfast (6:30 AM): 5 egg whites (cooked) + 1 whole egg (cooked) + 50g oatmeal + 200g banana + 250g papaya + 1g omega 3

WORKOUT (7 AM)

Post Workout Shake (8 AM): 30g Whey Protein + 5g Glutamine + 250g coconut water

Morning Meal (9:30 AM): 200g fish OR 175g chicken fillet OR 5 egg whites and 2 whole eggs (cooked) + 120g sweet potato (cooked)

Lunch (12:30): 225g fish OR 200g chicken fillet + 100g sweet potato + green salad

Brunch: (15:30): 5 egg whites and 2 whole eggs (cooked) + 25g Brazil Nuts _ 1g Omega 3

Brunch 2 (18:30): 225g fish OR 200g chicken fillet + 100g cooked vegetables (broccoli/tomato/onion) + green salad + 100g sweet potato (cooked)

19:00- 30 mins JOGGING or FAST PACED WALKING

Dinner (21:30) 225g fish OR 200g chicken fillet OR 200g red minced meat + 12g virgin coconut oil + green salad


Msg here if you have any questions.
Reply
#26
Diet nazzi.... Super cool that you can keep up that rutine long..
This brazilian dude may know sth... Wink
constant is change...
Reply
#27
Was out with Steve last night - can confirm that his neck is legit massive compared to a month ago.....

[Image: u0R32XO.jpg]
Reply
#28
Smile 
(12-28-2019, 05:18 PM)Sandeep Wrote: Was out with Steve last night - can confirm that his neck is legit massive compared to a month ago.....

[Image: u0R32XO.jpg]
Big Grin Tongue
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#29
(12-27-2019, 03:16 PM)Ayahuasquero_Brasileiro Wrote:
(12-27-2019, 11:56 AM)SteveJabba Wrote: I have an update and am also requesting some advice from absolute gym experts  Tongue

First, I have had niggling pain in my left hip for weeks now...It comes and goes.  A few years back I had the same in my right knee.  I just put it down to ageing.

However thinking it through, I thought it might be just stiff muscles rather than joint wear and tear.  Thus, I bought these little beauties:

[Image: IMG-20191227-104330.jpg]

Used the 1 massage ball on left hip area and felt considerable pain which gradually receeded, which is exactly what I would expect.  So gonna keep this up wherever necessary to keep things nice and stretched and pain free.  WIN!

BUT I'm not too happy with the fat loss on waist.  I think it's possibly due to all the indiscretions at this time of year (I'll be glad when it's fucked off to be honest and I can get to 100% discipline until I reach my goal).  Nevertheless, is there something wrong with my diet?

I am about 90kg.  I'd estimate I need 3000 calories per day for maintenance.  I'd also estimate that right now I am about 16 - 18 % bodyfat? Still a fat cunt.

So is this diet appropriate to gradually lose weight and preserve muscle ?

3-6 whole large eggs per day
60g oatmeal with milk
100g jasmin rice
400g good quality minced beef (ground on the same day from the rump from a good butchers, not a shitty supermarket job).
A few hot sauces to spice things up
2 -4 tablespoons of mayonnaise
1/2 brocolli

I'd estimate that lot is about 1800 -2000 calories.

Any suggestions to improve the diet?

Yeah, ditch the mayonaise and substitute it for extra virgin olive oil.
Add 3g omega 3 fish oil to speed up metabolism.

Also, you can increase your calorie intake to 2200-2300 per day.
I think 1800 might be a bit too low for you, and it isn´t good to decrease calories too much all of a sudden.
The body may stop burning fat and go straight to your muscle mass.

Don´t forget to add 1 high calorie day every 3 days, as it will keep your metabolism high and assist with burning fat the following days.
When you do eat more, make sure you´re on IF routine (16h fast/ 8h feeding window) so your extra calories don´t get stored as body fat.

Steve, take a look at my Natural Bodybuilding thread, as it has some diet, training and supplement advice that will be useful for you.
I´d guess it will be easy for you to reach 12-15% bodyfat in 2 months.
If you are doing everything right you´ll be able to see progress every week.  Take pictures and watch your body.
If instead you just feel you´re losing muscle mass but no body fat then there´s some mistake in your diet and training routine that we´ll have to figure out.

Steve, take a look at my Natural Bodybuilding thread, as it has some diet, training and supplement advice that will be useful for you.
I´d guess it will be easy for you to reach 12-15% bodyfat in 2 months.
If you are doing everything right you´ll be able to see progress every week.  Take pictures and watch your body.
If instead you just feel you´re losing muscle mass but no body fat then there´s some mistake in your diet and training routine that we´ll have to figure out.

Steve, here´s what my fat loss diet looks like.
It´s got about 2000-2200 calories and should work well for you.

The meat/fish is weighed raw on a kitchen scale before cooking.

Upon waking up: 5g BCAA + 5g glutamine + 100mg caffeine (not essential)

Breakfast (6:30 AM): 5 egg whites (cooked) + 1 whole egg (cooked) + 50g oatmeal + 200g banana + 250g papaya + 1g omega 3

WORKOUT (7 AM)

Post Workout Shake (8 AM): 30g Whey Protein + 5g Glutamine + 250g coconut water

Morning Meal (9:30 AM): 200g fish OR 175g chicken fillet OR 5 egg whites and 2 whole eggs (cooked) + 120g sweet potato (cooked)

Lunch (12:30): 225g fish OR 200g chicken fillet + 100g sweet potato + green salad

Brunch: (15:30): 5 egg whites and 2 whole eggs (cooked) + 25g Brazil Nuts _ 1g Omega 3

Brunch 2 (18:30): 225g fish OR 200g chicken fillet + 100g cooked vegetables (broccoli/tomato/onion) + green salad + 100g sweet potato (cooked)

19:00-  30 mins JOGGING or FAST PACED WALKING

Dinner (21:30) 225g fish OR 200g chicken fillet OR 200g red minced meat + 12g virgin coconut oil + green salad


Msg here if you have any questions.
Got it.  From reading your diet, it's apparent that you are taking in more carbs, so I will find the extra calories from more oats in the morning and a smidge more rice during later meal.

I will get the Omega 3 fish oil capsules.  Thanks a lot man.
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#30
I've ordered a neck harness, will arrive next Wednesday.  Time to take the neck training to the next level.

I have a question about my diet.  I just ran the calculations and I'm still only at 1891 calories even with additional food added!

So I am thinking of adding 10 egg whites and one whole egg, which gives this breakdown.  Remember I am looking to preserve muscle mass (or even gain in certain areas), keep strong, keep my energy and overall lose belly fat.

Whilst I take this somewhat seriously, I do not want to have to eat every 3 hours and weigh food......I don't take it that seriously.  From what I've experienced I can achieve my aims without doing that.

What do you think to the below : 

[Image: diet.jpg]
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